Oat Flour vs Peanut Flour: Which Is Better?

Are you looking to switch up your baking routine and wondering which flour alternative to try?

Oat flour and peanut flour are both popular options for those seeking gluten-free and high-protein options, but which one is better?

In this article, I’ll explore the differences between oat flour and peanut flour and help you decide which one might be the best fit for your baking needs. So, let’s dive in!

Comparing oat flour vs peanut flour

	Oat flour	Peanut flour	All-purpose flour
Substitution ratio	1.3:1	1:1*	N/A
Gluten-free?	Yes	Yes	No
Keto-friendly?	No	Yes	No
Paleo-friendly?	No	Yes	No
Common Allergens	None	Peanuts	Wheat, gluten
Liquid absorbency	High	High – Varies depending if it is defatted or partially defatted	Medium
Pantry shelf life (unopened/sealed)	2 months	1 year	6-8 months
Best for	Pancakes, muffins, cookies, fruit crumbles and crisps	Breads, pastries, savory dishes, thickening agent in soups and stews, cakes, muffins, cookies	Non-yeast recipes, cookies, biscuits, and some breads

*You can substitute 100% of your all-purpose flour for peanut flour, but you may need to adjust the fat ingredients to avoid a greasy bake.

Differences between oat flour and peanut flour

The main difference might seem obvious… oat flour comes from ground-up oats, while peanut flour comes from ground-up roasted peanuts. That means they have different nutritional values, tastes, and textures.

Oat flour has more carbs and a more neutral flavor that can easily blend in with other ingredients.

Peanut flour, on the other hand, is higher in protein and healthy fats, and has that yummy nutty taste. It’s also a bit gritty because of the natural oils in peanuts, while oat flour is smoother. 

In terms of special diets, both are gluten-free, but only peanut flour is suitable for keto and paleo diets!

Baking with oat flour vs peanut flour

Baking with oat flour and peanut flour can give you some different results!

Oat flour is great for things like cookies, cakes, and breads because it has a nice, fine texture that blends well with other ingredients. Plus, it’s high in fiber, so it can add some extra nutrition to your baked goods.

Peanut flour, on the other hand, is perfect for adding that nutty flavor to your baked goods, like in peanut butter cookies or brownies. It’s also got a higher protein content, which can make your baked goods more filling. However, because peanut flour is a bit grittier, it might not work as well in certain recipes that require a smoother texture.

There are a few different types of peanut flour: regular (full fat), low-fat, and partially defatted peanut flour. Regular peanut flour is higher in fat, so it will produce a more greasy bake than low-fat or partially defatted peanut flour, which has most or some of the oil removed. Because lower-fat peanut flour has less fat and more protein, they also absorb more liquid.

Ingredients in oat flour vs peanut flour

Oat flour is just ground-up oats, so the only ingredient is, well, oats!

Peanut flour, on the other hand, is made by grinding up roasted peanuts, so the only ingredient is peanuts. Pretty simple, right?

Of course, you can also find some peanut flours that have added salt or sugar, but if you want a pure peanut flour, it’s just peanuts. Oat flour is also sometimes enriched with vitamins and minerals, depending on the brand, but again, the only actual ingredient is oats.

Oat flour and peanut flour nutritional facts

Per 1/4 cup serving	Oat flour	Peanut flour	All-purpose flour
Calories	120	130	120
Carbs (g)	22	9	24
Fiber (g)	3	4	1
Fat (g)	2	4	0.5
Protein (g)	4	15	4
Glycemic index score	44	Peanuts = 15	85

Oat flour is higher in complex carbohydrates, which can be great for keeping you full and energized. It’s also lower in fat and protein than peanut flour.

Peanut flour, on the other hand, is higher in protein and healthy fats, which can also help keep you full and satisfied. It’s a great source of plant-based protein, which is perfect for folks who are looking for a vegan or vegetarian protein source.

Peanut flour is also lower in carbs than oat flour, which can be helpful if you’re watching your carb intake. However, peanut flour is higher in calories than oat flour, so keep that in mind if you’re tracking your calorie intake.

Oat flour vs peanut flour storage

Oat flour should be stored in an airtight container in a cool, dry place, like a pantry or cupboard. It can also be stored in the fridge or freezer if you want to keep it fresh for longer.

Peanut flour, on the other hand, should be stored in the fridge or freezer because it contains natural oils that can go rancid if left at room temperature for too long. So, if you’re someone who likes to stock up on baking ingredients, just keep in mind that peanut flour might take up a little more space in your fridge or freezer!

Oat flour vs peanut flour: Which is better?

Both flours are delicious and nutritious in their own ways. Oat flour is great if you want some extra fiber in your baked goods and a neutral taste that won’t overpower other ingredients. Peanut flour, on the other hand, is perfect if you’re craving that delicious nutty flavor and want to add some plant-based protein to your recipes.

So, basically, there’s no clear winner when it comes to oat flour vs peanut flour – it all depends on what you’re looking for! But if you want my take, I prefer oat flour because it’s super versatile and can work in a variety of recipes. But peanut flour is better for high-protein, keto, or paleo recipes!

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