• Home
  • Guides
  • All-purpose flour vs Buckwheat flour: Which Is Better?

All-purpose flour vs Buckwheat flour: Which Is Better?

This article explains the key similarities and differences between all-purpose flour and buckwheat flour, foods from the grains food group. Read on to learn more about the all-purpose flour vs buckwheat flour comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on January 30, 2023.

All-purpose flour and buckwheat flour belong to the grains food group, one of the staple food groups for people on a plant-based diet.

Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.

They also provide a small amount of protein and healthy fats.

However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.

This article will thoroughly compare all-purpose flour and buckwheat flour and help you learn more about their similarities and differences.

All-purpose flour

All-purpose wheat flour (Triticum aestivum) is a type of flour that is made from hard or soft wheat. It is called ‘all-purpose’ because it can be used in various baking applications, including bread, cakes, pastries, and more.

All-purpose wheat flour is a good source of carbohydrates, small amounts of protein, fiber, vitamins, and minerals. It is also gluten-rich, allowing it to rise and develop a structure in baking.

All-purpose wheat flour is widely used in baking and cooking and can replace other flours in most recipes. It is also a staple ingredient in many traditional dishes such as bread, pastries, and cakes.

All-purpose wheat flour is not gluten-free and unsuitable for people with gluten sensitivities or celiac disease. It can be enjoyed as a balanced diet combined with vegetables, lean protein sources, and healthy fats.

All-purpose flour is not an excellent source of any particular vitamin.

However, it contains a good amount of Vitamin B1 (Thiamine) and some Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).

Buckwheat flour

Buckwheat flour (Fagopyrum esculentum) is made from ground buckwheat groats, which are the hulled seeds of the buckwheat plant. It has a nutty, earthy flavor and a dark color due to the presence of polyphenols.

Buckwheat flour is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. It is also a good source of protein, antioxidants, and flavonoids, making it a valuable food for vegetarians and vegans.

Buckwheat flour is commonly used in baking, particularly in traditional dishes like soba noodles, crepes, and blinis. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Buckwheat flour is considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it can be grown in poor soil conditions and is resistant to pests and diseases.

Buckwheat flour is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).

It also contains a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) and some Vitamin B5 (Pantothenic acid), and Vitamin K.

All-purpose flour vs Buckwheat flour Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing all-purpose flour vs buckwheat flour.

This comparison will start by comparing the caloric value of all-purpose flour and buckwheat flour and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

All-purpose flourBuckwheat flour
Energy364 kcal335 kcal
Carbs76.3 g70.6 g
Sugar0.27 g2.6 g
Fiber2.7 g10 g
Protein10.3 g12.6 g
Fat0.98 g3.1 g
Saturated Fat0.155 g0.677 g

All-purpose flour vs Buckwheat flour Calories

Most calories in grains come from carbs.

Comparing buckwheat flour vs all-purpose flour for weight loss, buckwheat flour is slightly lower in calories, with 335 calories per 100 grams, compared to 364 calories per 100 grams of all-purpose flour.

However, both all-purpose flour and buckwheat flour can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

All-purpose flour vs Buckwheat flour Protein

Grains and most grain products, including all-purpose flour and buckwheat flour, are important sources of plant-based protein.

However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.

That said, you can combine grains with legumes to get a complete protein.

Buckwheat flour offers around 18% more protein than all-purpose flour.

Buckwheat flour has 12.6 grams of protein per 100 grams, while all-purpose flour has 10.3 grams of protein per 100 grams.

All-purpose flour vs Buckwheat flour Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in all-purpose flour and buckwheat flour.

The total amount of carbohydrates is around 7% higher in all-purpose flour than in buckwheat flour. It has 76.3 grams per 100 grams, compared to 70.6 grams in buckwheat flour.

There’s less sugar in all-purpose flour than in buckwheat flour, 88% precisely.

That said, 100 grams of all-purpose flour contains 0.3 grams of sugar, while the same amount of buckwheat flour contains 2.6 grams.

Lastly, let’s take a look at the dietary fiber in all-purpose flour and buckwheat flour.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 10 grams of fiber per 100 grams, buckwheat flour is a better source of fiber than all-purpose flour which offers 2.7 grams per 100 gram portion.

All-purpose flour vs Buckwheat flour Fats

Like most other grains, all-purpose flour and buckwheat flour are low in fat.

Fats in all-purpose flour and buckwheat flour are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in all-purpose flour and buckwheat flour:

  • All-purpose flour: 1 grams per 100 grams
  • Buckwheat flour: 3.1 per 100 grams

Speaking of saturated fats, all-purpose flour is 71% lower in saturated fats.

All-purpose flour and buckwheat flour contain 0.2 grams and 0.7 grams of saturated fat per 100 grams, respectively.

All-purpose flour vs Buckwheat flour Vitamins Content

This section will discuss the vitamin content of all-purpose flour and buckwheat flour.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

All-purpose flour has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

All-purpose flour and buckwheat flour contain the same amount of vitamin A, vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins all-purpose flour and buckwheat flour contain side by side, so you can easily compare them.

All-purpose flourBuckwheat flour
Vitamin A00
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.12 mg0.417 mg
Vitamin B2 (Riboflavin)0.04 mg0.19 mg
Vitamin B3 (Niacin)1.25 mg6.15 mg
Vitamin B5 (Pantothenic acid)0.438 mg0.44 mg
Vitamin B6 (Pyroxidine)0.044 mg0.582 mg
Vitamin B9 (Folate)26 µg54 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.06 mg0.32 mg
Vitamin K0.3 µg7 µg

All-purpose flour vs Buckwheat flour Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the all-purpose flour and buckwheat flour comparison focuses on their mineral content.

All-purpose flour is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc than buckwheat flour.

On the other hand, buckwheat flour is a higher amount of selenium.

All-purpose flour and buckwheat flour contain the same amount of fluoride.

Check out the table below to learn how all-purpose flour and buckwheat flour compare when it comes to mineral content.

All-purpose flourBuckwheat flour
Calcium15 mg41 mg
Copper0.144 mg0.515 mg
Fluoride00
Iron1.17 mg4.06 mg
Magnesium22 mg251 mg
Manganese0.682 mg2.03 mg
Phosphorus108 mg337 mg
Potassium107 mg577 mg
Selenium33.9 µg5.7 µg
Sodium2 mg11 mg
Zinc0.7 mg3.12 mg

The Final Word

This article highlighted the similarities and differences between all-purpose flour and buckwheat flour.

Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.

Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.

They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.

Grains are also a staple food and an important source of food security in many parts of the world.

Sources

Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
  3. It's regularly updated.

Read more about our process and team.