COMPARE / CHOOSE / USE
Compare flour alternatives
Put the carbohydrate numbers beside the reference amount before deciding what to bake.
See the difference
Compare the same 100 g or 100 ml amount, then enter the portions you plan to use.
| Measure | Coconut FlourYES | Flax Seed MealYES | Almond FlourYES | Cassava FlourAVOID |
|---|---|---|---|---|
| Amount | 100 g | 100 g | 100 g | 100 g |
| Net carbs | 24.7g | 1.6g | 9.1g | 78g |
| Total carbs | 64g | 28.9g | 21.6g | 80g |
| Fiber | 39.3g | 27.3g | 12.5g | 2g |
| Protein | 18g | 18.3g | 21.2g | 1.5g |
| Fat | 14g | 42.2g | 49.9g | 0.3g |
| Calories | 443 | 534 | 579 | 330 |
| Preparation | as listed by source | Seeds, flaxseed | as listed by source | as listed by source |
| Source | Curated estimateEstimate; not an exact source match | USDA FoodData CentralGeneric reference | Curated estimateEstimate; not an exact source match | Curated estimateEstimate; not an exact source match |
| Net-carb formula | total carbohydrate - fiber | total carbohydrate - fiber | total carbohydrate - fiber | total carbohydrate - fiber |
Portion calculations inherit the source’s precision and limitations. Read the methodology.
Before choosing
A nutrition comparison is not a substitution ratio. Follow a recipe developed for the flour you have.
Gram amounts compare weight. A quarter-cup conversion needs a measured or label-supported mass for that specific flour.
Check the current label for nut, seed and other allergen information; this chart does not certify any product as allergen-free.