With the rise of gluten-free and alternative diets, traditional wheat flour is no longer the only option. Oat flour and buckwheat flour are two popular alternatives that are gaining popularity. Why? They’re both gluten-free and offer unique nutritional benefits, but they also have some distinct differences in taste, texture, and baking properties.
In this article, we’ll take a closer look at what oat flour and buckwheat flour have to offer and determine which one is the ultimate choice for your cooking and baking needs.
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Comparing oat flour vs buckwheat flour
| Oat flour | Buckwheat flour | All-purpose flour | |
| Substitution ratio | 1.3:1* | 1:1** | N/A |
| Gluten-free? | Yes | Yes | No |
| Keto-friendly? | No | No | No |
| Paleo-friendly? | No | No | No |
| Common Allergens | None | Buckwheat protein | Wheat, gluten |
| Liquid absorbency | High | Medium-high | Medium |
| Pantry shelf life (unopened/sealed) | 2 months | 1 month | 6-8 months |
| Best for baking | Pancakes, muffins, cookies, fruit crumbles and crisps | Unleavened (non-rising) baking such as pancakes quick breads, and soba noodles | Non-yeast recipes, cookies, biscuits, and some breads |
*Sub 1 â…“ cup of oat flour for every 1 cup of all-purpose flour.
**Working with large amounts of buckwheat can be difficult due to its chalky texture and strong flavor. For beginners, a good approach is to mix a 1/4 or ½ cup of buckwheat flour with another type of flour, such as rice flour, for every cup of all-purpose flour.
Differences between oat flour and buckwheat flour
The biggest difference between oat flour and buckwheat flour is that oat flour is made from oats, while buckwheat flour is made from buckwheat. Even though it has ‘wheat’ in the name, buckwheat flour is not derived from any gluten-containing grains, such as wheat, barley, or rye, making it naturally gluten-free, just like oat flour!
Oat flour is often used in baking recipes that require a mild, slightly sweet flavor and a slightly grainy texture. It works well in recipes like muffins, pancakes, and quick breads.
On the other hand, buckwheat flour has a distinct nutty flavor and a denser, chalkier texture, which makes it a good choice for recipes that require a heartier, more robust flavor. Buckwheat flour is often used in recipes for things like pancakes, noodles, crepes, and gluten-free bread.
Baking with oat flour vs buckwheat flour
Both flours are higher in fiber and absorb more liquid than all-purpose flour, so they produce a much denser bake.
Because oat flour has a finer texture and a more neutral flavor, it can be substituted for wheat flour in many recipes without major adjustments besides needing a little extra oat flour.
Buckwheat flour, on the other hand, can be more challenging to work with, as it tends to absorb liquid more slowly. It may be necessary to adjust the amount of liquid in the recipe. Aim for a slightly wetter batter or dough than you would with wheat flour, and let it rest for 15 minutes after mixing to let the liquid absorb.
Buckwheat flour can also be used in combination with other gluten-free flours like rice flour or tapioca flour to balance its earthy flavor and coarser texture.
Ingredients in oat flour vs buckwheat flour
A good quality oat flour will contain one ingredient: ground oats.
Buckwheat flour is made from 100% ground buckwheat, which is not related to wheat and is actually a seed that is either hulled or unhulled.
Oat flour and buckwheat flour nutritional facts
| Per 1/4 cup serving | Oat flour | Buckwheat flour | All-purpose flour |
| Calories | 120 | 140 | 120 |
| Carbs (g) | 22 | 29 | 24 |
| Fiber (g) | 3 | 9 | 1 |
| Fat (g) | 2 | 0.5 | 0.5 |
| Protein (g) | 4 | 4 | 4 |
| Glycemic index score | 44 | 35-71 | 85 |
Oat flour is a good source of fiber, particularly beta-glucan, which has been shown to lower cholesterol levels and improve heart health. But buckwheat flour has more fiber overall and is rich in iron, niacin, and zinc. If you’re curious, see how buckwheat flour compares to coconut flour.
Oat flour is lower in calories and carbohydrates, but oat, buckwheat, and all-purpose flour are all pretty high in carbs and have equal amounts of protein. If you’re looking for a higher protein flour, check out peanut flour!
Oat flour vs buckwheat flour storage
Because oat flour and buckwheat flour have short shelf lives of just 1-2 months, both should be stored in airtight containers to prevent moisture and pests from getting in. It’s also important to keep them away from heat and direct sunlight, as this can cause them to spoil more quickly.
If you don’t use flour very often, it’s best to store oat flour and buckwheat flour in the refrigerator or freezer to extend their shelf life.
Oat flour vs buckwheat flour: The ultimate verdict
So, the ultimate verdict?
Well, personally I’m going with oat flour for its mild taste and softer texture. But if you’re craving a nutty flavor and a denser texture, then buckwheat flour might be your best bet.
It all comes down to personal preference and what works best for your individual dietary needs. But one thing is for sure: both oat flour and buckwheat flour are healthy and delicious alternatives to all-purpose flour!
FAQ
It depends on your nutritional needs and personal preferences. Buckwheat flour is higher in fiber and carbs, but oat flour is higher in certain vitamins and minerals.
Yes, you can use buckwheat flour instead of oat flour, but keep in mind that they have different textures and flavors, so the end result may be slightly different. It’s best to experiment with small amounts at first to see how it affects your recipe.
No, buckwheat flour is not the same as oat flour. They come from different plants and have different nutritional profiles, textures, and flavors.
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