Oat flour and cassava flour are two popular gluten-free baking alternatives to all-purpose flour. They’re both plant-based and versatile in lots of different recipes.
However, you may be wondering which one is the better option for you. Well, let’s dive into it!
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Comparing oat flour vs cassava flour
| Oat flour | Cassava flour | All-purpose flour | |
| Substitution ratio | 1.3:1 | 3:4 | N/A |
| Gluten-free? | Yes | Yes | No |
| Keto-friendly? | No | No | No |
| Paleo-friendly? | No | Yes | No |
| Common Allergens | None | None | Wheat, gluten |
| Liquid absorbency | High | High | Medium |
| Pantry shelf life (unopened/sealed) | 2 months | 1-2 years | 6-8 months |
| Best for baking | Pancakes, muffins, cookies, fruit crumbles and crisps | Gluten-free baked goods, tortillas, porridge, pancakes, pasta, and pizza | Non-yeast recipes, cookies, biscuits, and some breads |
Differences between oat flour and cassava flour
Oat flour is made by grinding whole oats into a fine powder. Cassava flour, on the other hand, is made from the starchy root of the cassava plant, also known as yuca, which is ground up into a fine powder. So, oat flour is a whole-grain flour, while cassava flour is grain-free.
When it comes to taste, oat flour has a mild, slightly sweet flavor. Cassava flour, on the other hand, has a slightly nutty, earthy taste that can be a bit stronger. It’s similar to that of sweet potatoes, as both are tuberous root vegetables that work well in vegan, paleo, low FODMAP, and gluten-free recipes.
Oat flour is generally best for baking, while cassava flour can be used to make everything from pizza crust to pancakes!
Baking with oat flour vs cassava flour
When it comes to baking, oat flour and cassava flour each have their own unique characteristics.
Oat flour has a smooth texture and a mild, slightly sweet flavor that works well in baked goods like muffins, cakes, and cookies. However, oat flour can be a bit more delicate than other flours, so it may not hold up as well in recipes that require a lot of structure, such as bread.
Cassava flour, on the other hand, has a slightly lighter texture and an earthy flavor. It tends to be more resilient than oat flour, so it can hold up well in recipes that require more structure, like bread or tortillas.
Both oat flour and cassava flour are more absorbent but lighter than all-purpose flour. This is why I recommend 1 ⅓ cup of oat flour to replace every cup of all-purpose flour. On the other hand, cassava flour is more starchy and will absorb more liquid, so you’ll need LESS cassava flour – 3/4 cup for every cup of all-purpose flour. You may also need to adjust the liquid in your recipe to get the right consistency.
Ingredients in oat flour vs cassava flour
Oat flour is made solely from whole oats, while cassava flour is made solely from the root of the cassava plant.
However, it’s worth noting that some brands of cassava flour may include additional ingredients, such as tapioca flour (tapioca starch) or potato starch, to improve the texture or extend the shelf life of the product. If you’re looking for a pure cassava flour product, be sure to check the ingredients list carefully.
Oat flour and cassava flour nutritional facts
| Per 1/4 cup serving | Oat flour | Cassava flour | All-purpose flour |
| Calories | 120 | 130 | 120 |
| Carbs (g) | 22 | 31 | 24 |
| Fiber (g) | 3 | 2 | 1 |
| Fat (g) | 2 | 0 | 0.5 |
| Protein (g) | 4 | 0 | 4 |
| Glycemic index score | 44 | 46 | 85 |
Oat flour has more protein and fiber than cassava flour. It also has more vitamins and minerals, such as iron and magnesium.
Cassava flour, on the other hand, is a good source of resistant starch, which can help with digestion and blood sugar control.
Both have a much lower glycemic index (measure of whether a food will spike your blood sugar) than all-purpose flour, similar to that of coconut flour – making them good options for those looking to control their blood sugar!
Oat flour vs cassava flour storage
Because it contains natural oils, oat flour can go rancid if not stored properly, so it’s important to keep it in an airtight container in a cool, dry place to prevent it from going bad. It should be good for about 2 months or more if stored in the fridge/freezer.
Cassava flour is a bit more forgiving when it comes to storage. Like oat flour, it should be stored in an airtight container in a cool, dry place. However, because cassava flour is a root vegetable flour, it tends to have a longer shelf life than grain flours like oat flour. Cassava flour can be stored at room temperature for up to a year without going bad, but it can also be stored in the fridge or freezer for even longer-term storage.
Oat flour vs cassava flour: Which is better?
After considering the differences between oat flour and cassava flour, it’s clear that both flours are healthy alternatives to traditional wheat flour. So, determining which is better comes down to what you’re making.
Oat flour is the superior flour for baking because of its mild, slightly sweet taste and soft texture that works well in baked goods such as cookies, pancakes, and muffins. However, cassava flour is much better for making gluten-free tortilla wraps, pizza crusts, and bread because it provides more structure.
FAQ
Oat flour may be better for adding moisture and tenderness to baked goods, while cassava flour may be better for adding structure and density. Both flours have their own unique nutritional profiles and can be good choices for those with certain dietary restrictions or preferences.
Tapioca flour/starch is similar to cassava flour, as it is also made from the root of the cassava plant, but is typically more processed and refined. Tapioca flour is commonly used as a thickener in recipes or as a gluten-free alternative to wheat flour.
Oat flour is considered to be a healthy flour due to its high fiber content, which can help with digestion and promote feelings of fullness. However, there is no single “healthiest” flour as it depends on individual nutritional needs and dietary restrictions.
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