It’s baking time! But which flour should you choose? When it comes to oat flour vs amaranth flour, the key difference is where they are derived from. Oat flour is made from grounded oats, and amaranth flour is made from grounded amaranth. And yes, one might be more suitable in specific situations than the other.
So, what should you know? How do these different flours compare to all-purpose flour and each other? Let’s get to it.
Comparing oat flour vs amaranth flour
Coconut flour | Amaranth flour | All-purpose flour | |
Substitution ratio vs all-purpose flour | 1:1 | 1:1 – 1:4* | N/A |
Gluten-free? | Yes | Yes | No |
Keto-friendly? | Yes | No | No |
Paleo-friendly? | Yes | Yes** | No |
Common Allergens | Avenin Protein | No | Wheat, gluten |
Liquid absorbency | Medium | Medium (higher than all-purpose flour) | Medium |
Pantry shelf life (unopened/sealed) | Up to 12 months | 4-6 months (better stored in a fridge or freezer) | 6-8 months |
Best for baking… | Most desserts – especially cakes, cookies, pancakes, and pie crusts, muffins, and dense breads | Unleavened flatbread (like tortillas and chapatis), pizza dough, and baked goods | non-yeast recipes (think cookies, biscuits, and some breads) |
* Yes, this is a really wide range. When it comes down to it, you’ll need to experiment a bit to figure out what your personal preference is. While you could substitute with a 1:1 ratio, amaranth flour tends to produce denser bakes. This is why I generally suggest mixing it with almond flour or similar and using closer to a 1:4 substitution with all-purpose flour.
**Amaranth actually isn’t a grain, but we often use it as a grain. It’s confusing because it even looks like a grain. But amaranth is actually a seed, which is why it’s more of a “pseudograin.”
Between oat flour vs amaranth flour, the major differences here include what it’s best for when baking, pantry life, potential allergies, and their substitution ratio for all-purpose flour. The good news is both are paleo-friendly. Yet, only oat flour is keto-friendly!
Undeniably, you definitely want to use oat flour in certain instances and potential amaranth flour in other situations. For example, amaranth flour wouldn’t taste as good as oat flour in some baked goods, but it makes a great flatbread or pizza dough!
Differences between oat flour vs amaranth flour
The biggest difference between oat flour and amaranth flour is in their ingredients. Oat flour is made from oats, while amaranth flour is made from amaranth seeds. It’s also important to note here that open amaranth flour won’t last as long in your pantry when compared to oat flour. While oat flour can last up to a year, amaranth flour won’t last beyond a few months.
They also have significant allergen differences: Amaranth flour also doesn’t have any common allergens, while oat flour can cause issues for people with allergies to the protein avenin. (This isn’t a common allergen, but still something worth knowing.) But let’s dig deeper! How does baking vary between the two? What about ingredients and nutritional facts?
Baking with oat flour vs baking with amaranth flour
Amaranth flour tends to produce a dense bake, in part due to its higher liquid absorbency. However, depending on your preference, the amount of amaranth flour you use in substitution for all-purpose flour may vary quite a bit (as per the table above).
Meanwhile, oat flour produces bakes more equivalent to all-purpose flour and is frequently used for desserts, like cookies, pancakes, and more. It also adds a delicious subtle nutty and toasty flavor, which you won’t get with amaranth flour. Amaranth flour usually adds a more malty taste, making it best for baked goods that are nuttier or making it a good option for pizza doughs and tortillas.
Ingredients in oat flour vs amaranth flour
As I mentioned, oat flour is made by grinding up oats. In fact, you can even make oat flour at home by grinding rolled oats up in your blender to form a powder. Making amaranth flour may require a more high-powered blender to make at home as it is made from amaranth seeds which are a bit harder than oats.
Oat flour + amaranth flour nutritional facts
Per 1/4 cup serving | Oat flour | Amaranth flour | All-purpose flour |
Calories | 120 | 121 | 110 |
Carbs | 22 | 20 | 23 g |
Fiber | 3 | 2 | 1 g |
Fat | 2 | 3 | 0 g |
Protein | 4 | 6 | 4 g |
Glycemic index score | 44 (low) | Likely high* | 85 |
*It’s tricky to find reliable information on the glycemic index score for amaranth flour. But because amaranth seeds are relatively high on the glycemic scale, it’s very likely the flour is too.
Oat flour vs amaranth flour have very similar nutritional contents. They do vary slightly from all-purpose flour, but perhaps the biggest difference is their glycemic index scores. Oat flour tends to be lower on the glycemic index scale, meaning it won’t spike your blood sugar as much. Meanwhile, amaranth flour is likely high as is all-purpose flour, meaning these are more likely to have an impact on your blood sugar unless consumed alongside protein and fat, which slow the digestive and absorption process. If glycemic index scores are a big concern for you, consider almond flour, which has an incredibly low glycemic index score.
Oat Flour vs Amaranth Flour: The ultimate verdict
So, is either flour actually better than the other? Well, this ultimately comes down to what you’re using the flour for! Like I mentioned above, oat flour vs amaranth flour tend to have slightly different uses, with oat flour being much better for desserts and amaranth flour being better for pizza doughs and flatbreads, like tortillas.
FAQ
Interestingly, if you’re looking for the ideal substitute for oat flour, the answer is whole wheat flour. These two floors have similar textures and flavors.
Yes! Oat flour is just ground oats, meaning you can easily make this type of flour at home with oats and a blender.
Yes! Sometimes, you can substitute 1:1. Other times, you may need to add a third more of oat flour. It may take a bit of experimenting to get it just right!
It’s great for tortillas and pizza dough but also can be used as a thickener for soups, stews, or sauces.
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