Coconut Flour

Coconut flour contains only trace amounts of vitamins and minerals. Coconut flour contains 54.3g of net carbs per cup, more than five times the net carbs of almond flour. Coconut flour contains 19g of sugar per cup — nearly four times more than almond flour — making it a significant sugar source despite its health food reputation. Coconut flour has more protein per cup (32.2g) than almond flour (24g). Coconut flour is less expensive than almond flour, though the price difference is relatively small. Coconut flour's MCT advantage for ketosis is negated in practice by its high carbohydrate content. Coconut flour has a crumbly, dry texture because it absorbs a large amount of moisture, making it harder to use in recipes.