All-purpose flour vs Buckwheat groats: Which Is Healthier?

All-purpose flour and buckwheat groats 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 groats 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 groats
Buckwheat groats (Fagopyrum esculentum) are the hulled seeds of the buckwheat plant, which is not related to wheat, despite its name. They are triangular in shape and have a nutty, earthy flavor.
Buckwheat groats are a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. They are also a good source of protein and antioxidants, making them a valuable food for vegetarians and vegans.
Buckwheat groats can be used as a side dish added to soups and stews or ground into flour and used in baking. They are also gluten-free and easy to digest, making them a great option for people with gluten sensitivities or celiac disease.
Buckwheat groats are considered a functional food, as they have been shown to positively impact health when consumed regularly as part of a balanced diet. They are also a sustainable crop, as they can be grown in poor soil conditions and are resistant to pests and diseases.
Buckwheat groats is an excellent source of Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).
It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin E.
All-purpose flour vs Buckwheat groats 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 groats.
This comparison will start by comparing the caloric value of all-purpose flour and buckwheat groats and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
All-purpose flour | Buckwheat groats | |
---|---|---|
Energy | 364 kcal | 346 kcal |
Carbs | 76.3 g | 75 g |
Sugar | 0.27 g | 1.69 g |
Fiber | 2.7 g | 10.3 g |
Protein | 10.3 g | 11.7 g |
Fat | 0.98 g | 2.71 g |
Saturated Fat | 0.155 g | 0.591 g |
All-purpose flour vs Buckwheat groats Calories
Most calories in grains come from carbs.
Comparing buckwheat groats vs all-purpose flour for weight loss, buckwheat groats is slightly lower in calories, with 346 calories per 100 grams, compared to 364 calories per 100 grams of all-purpose flour.
However, both all-purpose flour and buckwheat groats 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 groats Protein
Grains and most grain products, including all-purpose flour and buckwheat groats, 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 groats offers around 12% more protein than all-purpose flour.
Buckwheat groats has 11.7 grams of protein per 100 grams, while all-purpose flour has 10.3 grams of protein per 100 grams.
All-purpose flour vs Buckwheat groats 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 groats.
The total amount of carbohydrates is around 2% higher in all-purpose flour than in buckwheat groats. It has 76.3 grams per 100 grams, compared to 75 grams in buckwheat groats.
There’s less sugar in all-purpose flour than in buckwheat groats, 82% precisely.
That said, 100 grams of all-purpose flour contains 0.3 grams of sugar, while the same amount of buckwheat groats contains 1.7 grams.
Lastly, let’s take a look at the dietary fiber in all-purpose flour and buckwheat groats.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 10.3 grams of fiber per 100 grams, buckwheat groats is a better source of fiber than all-purpose flour which offers 2.7 grams per 100 gram portion.
All-purpose flour vs Buckwheat groats Fats
Like most other grains, all-purpose flour and buckwheat groats are low in fat.
Fats in all-purpose flour and buckwheat groats are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in all-purpose flour and buckwheat groats:
- All-purpose flour: 1 grams per 100 grams
- Buckwheat groats: 2.7 per 100 grams
Speaking of saturated fats, all-purpose flour is 67% lower in saturated fats.
All-purpose flour and buckwheat groats contain 0.2 grams and 0.6 grams of saturated fat per 100 grams, respectively.
All-purpose flour vs Buckwheat groats Vitamins Content
This section will discuss the vitamin content of all-purpose flour and buckwheat groats.
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), and vitamin E.
However, buckwheat groats has a higher amount of vitamin K.
All-purpose flour and buckwheat groats 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 groats contain side by side, so you can easily compare them.
All-purpose flour | Buckwheat groats | |
---|---|---|
Vitamin A | 0 | 0 |
Vitamin C | 0 | 0 |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.12 mg | 0.224 mg |
Vitamin B2 (Riboflavin) | 0.04 mg | 0.271 mg |
Vitamin B3 (Niacin) | 1.25 mg | 5.14 mg |
Vitamin B5 (Pantothenic acid) | 0.438 mg | 1.23 mg |
Vitamin B6 (Pyroxidine) | 0.044 mg | 0.353 mg |
Vitamin B9 (Folate) | 26 µg | 42 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 0.06 mg | 1.19 mg |
Vitamin K | 0.3 µg | 0 |
All-purpose flour vs Buckwheat groats 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 groats 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 groats.
On the other hand, buckwheat groats is a higher amount of selenium.
All-purpose flour and buckwheat groats contain the same amount of fluoride.
Check out the table below to learn how all-purpose flour and buckwheat groats compare when it comes to mineral content.
All-purpose flour | Buckwheat groats | |
---|---|---|
Calcium | 15 mg | 17 mg |
Copper | 0.144 mg | 0.624 mg |
Fluoride | 0 | 0 |
Iron | 1.17 mg | 2.47 mg |
Magnesium | 22 mg | 221 mg |
Manganese | 0.682 mg | 1.62 mg |
Phosphorus | 108 mg | 319 mg |
Potassium | 107 mg | 320 mg |
Selenium | 33.9 µg | 8.4 µg |
Sodium | 2 mg | 11 mg |
Zinc | 0.7 mg | 2.42 mg |
The Final Word
This article highlighted the similarities and differences between all-purpose flour and buckwheat groats.
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.
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.
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Buckwheat groats Nutrients, U.S. Department of Agriculture, Agricultural Research Service https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/nutrients
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Listing of vitamins, Harvard Health Publishing, Harvard Medical School https://www.health.harvard.edu/staying-healthy/listing_of_vitamins/
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Nutrient Recommendations: Dietary Reference Intakes (DRI), Food and Nutrition Board of the National Academies of Sciences Engineering, and Medicine
https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx
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Protein And Amino Acid Requirements In Human Nutrition, WHO
https://apps.who.int/iris/bitstream/handle/10665/43411/WHO_TRS_935_eng.pdf
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Nutrition Facts Labeling RDIs Nutrients, U.S. Food and Drug Administration
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Nutrition Facts Labeling DRVs Food Components, U.S. Food and Drug Administration
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