Buckwheat flour vs Whole-grain cornmeal: How To Choose?

Buckwheat flour and whole-grain cornmeal 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 buckwheat flour and whole-grain cornmeal and help you learn more about their similarities and differences.

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.

Whole-grain cornmeal

Whole-grain cornmeal (Zea mays) is made by grinding whole corn kernels into a fine or coarse powder. It is considered a whole grain because it contains all three parts of the corn kernel: the germ, bran, and endosperm.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like vitamin B3, iron and zinc. It also contains antioxidants, such as carotenoids, flavonoids, and phenolic acids, that have been linked to various health benefits, including improved heart health and blood sugar control.

Whole-grain cornmeal is commonly used in traditional American cuisine, such as cornbread, polenta, and grits. It can also be used as a coating for fish and meats, as an ingredient in baking, and as a thickener in soups and sauces. It is a healthier option than refined cornmeal as it retains all the nutrients from the corn kernel and provides more fiber.

Whole-grain cornmeal is an excellent source of Vitamin B1 (Thiamine).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine) and some Vitamin A, Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).

Buckwheat flour vs Whole-grain cornmeal Nutrition

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

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

Buckwheat flour vs Whole-grain cornmeal Calories

Most calories in grains come from carbs.

Comparing buckwheat flour vs whole-grain cornmeal for weight loss, buckwheat flour is slightly lower in calories, with 335 calories per 100 grams, compared to 362 calories per 100 grams of whole-grain cornmeal.

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

Buckwheat flour vs Whole-grain cornmeal Protein

Grains and most grain products, including buckwheat flour and whole-grain cornmeal, 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 36% more protein than whole-grain cornmeal.

Buckwheat flour has 12.6 grams of protein per 100 grams, while whole-grain cornmeal has 8.1 grams of protein per 100 grams.

Buckwheat flour vs Whole-grain cornmeal 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 buckwheat flour and whole-grain cornmeal.

The total amount of carbohydrates is around 8% higher in whole-grain cornmeal than in buckwheat flour. It has 76.9 grams per 100 grams, compared to 70.6 grams in buckwheat flour.

There’s less sugar in whole-grain cornmeal than in buckwheat flour, 77% precisely.

That said, 100 grams of whole-grain cornmeal contains 0.6 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 buckwheat flour and whole-grain cornmeal.

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 whole-grain cornmeal which buckwheat flour offers 7.3 grams per 100 gram portion.

Buckwheat flour vs Whole-grain cornmeal Fats

Like most other grains, buckwheat flour and whole-grain cornmeal are low in fat.

Fats in buckwheat flour and whole-grain cornmeal are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in buckwheat flour and whole-grain cornmeal:

• Buckwheat flour: 3.1 grams per 100 grams
• Whole-grain cornmeal: 3.6 per 100 grams

Speaking of saturated fats, whole-grain cornmeal is 29% lower in saturated fats.

Whole-grain cornmeal and buckwheat flour contain 0.5 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Buckwheat flour vs Whole-grain cornmeal Vitamins Content

This section will discuss the vitamin content of buckwheat flour and whole-grain cornmeal.

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

Buckwheat flour has a higher amount of vitamin A, vitamin B2 (Riboflavin), and vitamin E.

However, whole-grain cornmeal has a higher amount of vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

Buckwheat flour and whole-grain cornmeal contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

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

Buckwheat flour vs Whole-grain cornmeal 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 buckwheat flour and whole-grain cornmeal comparison focuses on their mineral content.

Buckwheat flour is a better source of selenium, and sodium than whole-grain cornmeal.

On the other hand, whole-grain cornmeal is a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc.

Buckwheat flour and whole-grain cornmeal contain the same amount of fluoride.

Check out the table below to learn how buckwheat flour and whole-grain cornmeal compare when it comes to mineral content.

The Final Word

This article highlighted the similarities and differences between buckwheat flour and whole-grain cornmeal.

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.