Oat Flour vs Tigernut Flour: Which Is Better?

Don’t be fooled by its name—tigernuts aren’t actually nuts but small root vegetables. Also called chufa nut flour, tigernut flour is made from ground tubers that grow on a plant called the yellow nutsedge. In this comparison article, I’m going to be comparing this intriguing flour to our much-loved, well-known oat flour – made purely from ground oats. Both are gluten-free, but is this where their similarities end? Let’s find out all the amazing baking qualities of each flour so we can find out how best to use them. Roll up your sleeves and get your baking equipment ready!

Comparing oat flour vs tigernut flour

	Oat flour	Tigernut flour
Substitution ratio vs all-purpose flour	100% swap with all-purpose if done by weight. If done by cup, you need 1 ⅓ cup of oat flour for every 1 cup of all-purpose	75% tigernut flour to replace 100% all-purpose, so if the recipe says 1 cup of all-purpose, use ¾ cup tigernut flour.
Gluten-free?	Yes*	Yes
Keto-friendly?	No	No
Paleo-friendly?	No	Yes
Common allergens	None	None
Liquid absorbency	High	Low
Pantry shelf life (unopened/sealed)	2 months	12 months
Best for baking…	Dense baked goods like pancakes, bread, and muffins	Paleo cookies, cakes, bread, and brownies

*Check the label/ingredients to determine gluten-free status

Differences between oat flour and tigernut flour

Both flours are allergen-free flours, which means they’re perfect for anyone with common allergies. As a big bonus, they’re also gluten-free! But, only tigernut flour is suitable for a paleo-friendly diet, and neither is keto-friendly.

When substituting all-purpose flour for either flour, it’s an easy swap. For oat flour, do a 1:1 swap by weight or use 1 ⅓ cup of oat flour for every cup of all-purpose if you’re swapping by the cup. For tigernut flour, use ¾ cup for every cup of all-purpose. Since tigernut flour has a low absorbency rate, you’ll want to be mindful of the amount of liquid in your recipe.

Note: Always choose certified gluten-free oat flour if you are gluten intolerant since some oats are processed on machinery that also handles gluten.

Baking with oat flour vs baking with tigernut flour

These two flours bring their own magic to the kitchen, and I’ve definitely had a blast exploring their differences.

Oat flour is light, fluffy, and nutty, which allows it to add some depth to your baking creations while retaining a cool sense of neutrality. It gives a wholesome and golden touch to classic goods like cookies, muffins, and bread. Baking with tigernut flour, on the other hand, brings a subtly sweet and earthy flavor, as well as a denser texture compared to traditional flours. You’ll get a moist, rich, and chewy bake thanks to its higher fat content, which is quite the opposite of baking with oat flour. Tigernut flour is best used for paleo recipes like cookies, bread, and brownies.

Both flours are quite easy to bake with and are satisfying and subtle. The biggest difference is denseness, so consider that when you’re choosing between the two.

Ingredients in oat flour vs tigernut flour

Unlike tigernut flour, it’s easy to figure out its primary ingredient—100% pure oats! Tigernut flour might sound a little unusual, but it’s also a minimally-processed flour that only contains one ingredient—tigernuts. These floury tubers are ground into a fine powder, making it a pure and natural option for baking. And despite their name, they’re completely suitable for those with nut allergies as tigernuts are small root vegetables.

Oat flour + tigernut flour nutritional facts

Per ¼ cup serving	Oat flour	Tigernut flour
Calories	120	130
Carbs	22 g	14 g
Fiber	3 g	3 g
Sugar	0 g	5 g
Fat	2 g	7 g
Protein	4 g	1 g
Glycemic index score	44	Likely low

Tigernut flour is relatively low in carbohydrates compared to many wheat-based flours at just 14g per ¼ cup vs 22g in a ¼ cup of oat flour. However, it pales in protein content at 1g compared to 4g and is much higher in fat (7g vs 2g) and sugar (5g vs 0g). Its sugar content might sound like a turn-off to some, but it adds a natural sweetness that can allow you to lower sugar from other sources in your bake. Both provide some good fiber, at 3g each. And for those watching their blood sugar levels, you’ll be glad to know both flours have low glycemic index scores.

Oat flour vs tigernut flour storage

Oat flour has a much shorter shelf life than tigernut flour at 2 months compared to a lengthy 12 months. Tigernut flour’s high fat content acts as a natural preservative, while oat flour’s high natural oil content can make it turn rancid over time.

Oat flour + tigernut flour alternatives

When it comes to alternative options for oat flour and tigernut flour, there are a few options available. For tigernut flour, cassava flour is a great overall choice, sharing a similar light and fine texture. For those who need a keto option, arrowroot flour is your best choice. As for oat flour, a blend of buckwheat flour and white rice flour is a wonderful alternative that gives a similar texture and taste. For paleo and keto diets, coconut flour is your top pick.

Oat flour vs tigernut flour: Which is better?

Oat flour is typically a pantry staple of mine that I use as an alternative to all-purpose flour in many recipes. But while I don’t often have tigernut flour, it’s a long-lasting, unique flour that enhances the overall sensory experience of any bake. So, which is better? If you’re looking for that wholesome, classic feel, oat flour is the way to go, but if you want an exciting flavor profile, tigernut flour can be a great addition to your kitchen.

Want to experiment with other flours? We’ve broken down 61 different flours for you in our article.

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