Flours compare table for Buckwheat

Buckwheat flour is a type of flour made from ground buckwheat groats, the seeds of the buckwheat plant. Despite its name, buckwheat is not a type of wheat, and it is naturally gluten-free. Buckwheat flour is known for its distinctive earthy flavor and is commonly used in both traditional and gluten-free cooking.

Flour (100g) Calories Fat Saturated Fat Carbs Sugar Fibre Protein Iron
Almond 571 kcal 50 g 3.6 g 21 g 7.1 g 14 g 21 g 3.57 mg
White wheat 364 kcal 1 g 0.2 g 76 g 0.3 g 2.7 g 10 g 1.17 mg
Whole grain wheat 340 kcal 2.5 g 0.4 g 72 g 0.4 g 11 g 13 g 3.6 mg
Semolina 357 kcal 1.2 g 0.7 g 74 g 2.4 g 4.8 g 12 g 3.43 mg
Buckwheat 335 kcal 3.1 g 0.7 g 71 g 2.6 g 10 g 13 g 4.06 mg
Brown rice 363 kcal 2.8 g 0.6 g 76 g 0.7 g 4.6 g 7.2 g 1.98 mg
White rice 359 kcal 1.3 g 0.1 g 80 g 0.1 g 0.5 g 6.9 g 0.22 mg
Coconut 400 kcal 13 g 13 g 60 g 20 g 33 g 20 g 6.67 mg
Tapioca 349 kcal 0.2 g 0.1 g 85 g 3.5 g 1.2 g 0.6 g 1 mg
Soya (defatted) 330 kcal 1.2 g 0.8 g 38.4 g 18.9 g 17.5 g 47 g 9.2 mg
Corn 361 kcal 3.9 g 0.5 g 76.8 g 0.6 g 7.3 g 6.9 g 2.4 mg
Quinoa 368 kcal 7.5 g 1.6 g 69 g 3.6 g 7 g 10 g 4.8 mg
Millet 375 kcal 3.5 g 0.7 g 74 g 1 g 7 g 11 g 2.5 mg
Flaxseed 534 kcal 42 g 4 g 29 g 2 g 28 g 18 g 5 mg
Red lentils 116 kcal 0.4 g 0.1 g 20 g 1.8 g 7.9 g 9 g 3.3 mg
Psyllium husk 354 kcal 0.6 g 0.1 g 88 g 0.5 g 80 g 1.5 g 16 mg
Oats 389 kcal 0.6 g 1.2 g 66.3 g 0.9 g 10.6 g 16.9 g 4.7 mg
Chia Seeds 486 kcal 30.7 g 3.3 g 42.1 g 0.01 g 34.4 g 16.5 g 7.7 mg
Chickpea 387 kcal 7 g 0.6 g 57 g 0.5 g 11 g 22 g 5 mg

Here are some key characteristics and features of buckwheat flour:

  • Gluten-Free: Buckwheat flour is naturally gluten-free, making it a suitable option for individuals with celiac disease or those following a gluten-free diet.
  • Distinctive Flavor: Buckwheat flour has a robust, earthy, and nutty flavor, which adds a unique taste to baked goods. This flavor can be more pronounced than that of other gluten-free flours.
  • Whole Grain: Buckwheat is considered a whole grain, and its flour retains the nutritional benefits of the entire groat. It contains essential nutrients, including fiber, protein, B vitamins, and minerals such as magnesium and manganese.
  • Protein Content: Buckwheat flour is relatively high in protein compared to many other gluten-free flours. The protein in buckwheat is of good quality, containing all essential amino acids.
  • Versatility: Buckwheat flour is versatile and can be used in a variety of recipes, including pancakes, waffles, bread, muffins, and noodles. It is often used in combination with other gluten-free flours to achieve the desired texture in baking.
  • Texture: Buckwheat flour has a fine texture but can impart a denser quality to baked goods. It is advisable to blend it with other flours or ingredients to achieve the desired texture in recipes.
  • Traditional Uses: Buckwheat is a staple in many cuisines worldwide. In addition to its use in baking, buckwheat flour is commonly used to make soba noodles in Japanese cuisine and blinis in Eastern European cuisines.
  • Nutritional Profile: Buckwheat is rich in antioxidants, particularly rutin, which has potential health benefits. It also provides dietary fiber, which can contribute to digestive health.
  • Dark Color: Buckwheat flour typically has a darker color, ranging from light brown to grayish-brown, depending on the milling process and the specific type of buckwheat used.
  • Storage: Like other flours, buckwheat flour should be stored in a cool, dry place to prevent spoilage. Some people prefer to store it in the refrigerator or freezer for longer shelf life.

Buckwheat flour's unique flavor and nutritional profile make it a popular choice in gluten-free and whole-grain baking. It adds diversity to recipes and is valued for its health benefits and distinctive taste in various culinary traditions.