Buckwheat vs. Oatmeal

Buckwheat vs. Oatmeal

When most people think of a healthy breakfast, oatmeal is often the first dish they think of. And while oatmeal is an excellent and nutritious meal option for your mornings, it's not the only option. Buckwheat, a popular pseudocereal, is another delicious breakfast food you can enjoy today. Though it may share the same "cereal" name, it's very different from the boxed cereals you'll find on grocery store shelves. Read on to learn more about the similarities, differences and benefits of buckwheat vs. oatmeal and how you can begin incorporating them both into your diet today.

What Is Oatmeal?

Oatmeal is usually a hot cereal created by mixing whole grain oats with a hot liquid such as dairy milk, water or plant-based milk. When cooked, this oat mixture transforms into a creamy porridge-like dish that is often enjoyed as a breakfast food. A good source of fiber and protein, oatmeal is an excellent meal for anyone looking to improve their diet.

What Is Buckwheat?

Buckwheat is a type of pseudocereal that's often confused for a grain. Buckwheat is not related to wheat, despite its name, and is naturally gluten free. Manufacturers process buckwheat in many ways, the most popular being groats. The groats are used similarly to oats and rice and are a common ingredient in European and Asian dishes. This pseudocereal is high in nutrients and has several health benefits, just like oats!

Flavor

Buckwheat and oatmeal originate from similar plants, but does that mean they taste the same? Let's find out.

The Flavor of Oatmeal

On its own, oatmeal has a very mild taste, and its slightly nutty and earthy flavor becomes even more muted when it's cooked. When cooked, oatmeal absorbs a lot of liquid and tends to take on the flavors of the ingredients it's mixed with. This means oats are incredibly versatile and can be combined with sweet and savory foods to create a great-tasting dish. oatmeal with nuts

The Flavor of Buckwheat

Buckwheats flavor is much more intense than that of oats. Although its earthy, nutty and slightly bitter taste might not be for everyone, it is loved by many. Just as oatmeal is mixed with ingredients to intensify its flavor, buckwheat is combined with ingredients to tame its flavor. In addition, buckwheat's distinctive flavor and gluten free nature have made it popular amongst gluten free eatersprimarily when used to make plant-based meat substitutes.

Texture

Though oats and buckwheat can be used to create similar dishes, perfectly cooked oats result in a creamy texture, whereas buckwheat is firm and chewy.

Texture of Oatmeal

Oatmeal's texture is similar to that of porridge. The grains are soft, creamy and quick to cook. That being said, oatmeal isn't supposed to be mushy. Instead, perfectly cooked oatmeal will have an al dente textureone that is firm to the bite but soft enough to enjoy.

Texture of Buckwheat

Oatmeal is comparable to porridge, whereas buckwheat more resembles couscous. Fully cooked buckwheat will be soft and chewy in texture. However, buckwheat should not be gooey or mushy but remain firm during the cooking process. This firm texture makes buckwheat especially good when used to create grain-based salads or as an alternative to rice. crn apple buckwheat salad

Nutritional Info

Gluten Free Old Fashioned Rolled Oats

Serving Size 1/2 cup Calories 190 Total fat 4g Trans Fat 0g Cholesterol 0mg Sodium 0mg Total Carbohydrate 33g Dietary Fiber 5g Total Sugars 0g Protein 6g Vitamin D 0mcg Calcium 14mg Iron 2mg Potassium 172mg

Buckwheat Groats

Serving Size 1/4 Cup Calories 160 Total Fat 1g Saturated Fat 0g Trans Fat 0g Cholesterol 0mg Sodium 0mg Total Carbohydrate 33g Dietary Fiber 2g Total Sugars 0g Protein 6g Vitamin D 0mcg Calcium 4mg Iron 1mg Potassium 196mg

Benefits

If youre interested in learning more about the health benefits of oats and buckwheat after reviewing their nutritional facts, keep scrolling as we cover how enjoying each can benefit your health.

Benefits of Oatmeal

oatmeal and honey

Energy Boosting

One serving of Bob's Red Mill Gluten Free Old Fashioned Rolled Oats contains 33 grams of total carbohydrate. Full of complex carbsa type that takes longer to digestoatmeal provides long-lasting energy while also helping you remain fuller for longer.

Good for Digestion

Aside from healthy carbohydrates, oatmeal is also a good source of fiber. The body uses fiber in many ways. For example, it works to add bulk to stool, promote regularity, and serve as food for healthy gut bacteria, all functions that are essential to good gut health.

Full of Nutrients

Oatmeal is full of vitamins and minerals like calcium and potassium that contribute to good physical and mental health.

Versatile

Oatmeal's subtle flavor makes it an incredibly versatile meal. Mix your morning bowl of oats with sweet or savory ingredients to create a meal that is as great for you as it tastes.

Benefits of Buckwheat

Naturally Gluten Free

Not to be confused with wheat, buckwheat is naturally gluten free and can be used to recreate wheat-based foods like granola and sandwich bread. Buckwheat sliced bread for sandwiches with avocado paste

Promotes Good Gut Health

Like oatmeal, buckwheat is a source of fiber. The fiber found in buckwheat promotes good gut health and keeps you feeling fuller for longer.

Plant-Based Protein Source

Buckwheat is an excellent plant-based protein source, especially for vegan and vegetarian eaters. Just one serving of our Buckwheat Groats contains 6 grams of plant-based protein, making it easy to work more protein into your healthy diet.

Preparation

Ready to make your next dish with these two ingredients? Heres how to prepare them.

How to Prepare: Oatmeal

Making oatmeal is easy. Combine one part oatmeal with three parts water, add in ingredients like fresh fruit, brown sugar and berries, and simmer until the mixture thickens. Oatmeal is entirely customizable, allowing you to create each bowl to fit your taste preferences.

How to Prepare: Buckwheat Groats

Buckwheat is just as simple to prepare as oatmeal is. To cook buckwheat, use a 1:2 groat-to-water ratio, bring the mixture to a boil, then reduce to a simmer for another 10-15 minutes, stirring occasionally. Once cooked, drain any remaining water and enjoy.

Oatmeal Recipes

The next time you crave a bowl of oatmeal, try out one of the recipes below and let us know what you think.

Oatmeal Congee

Congee is a savory porridge made by combining oats with broth or water. Popular throughout Asia, most congee recipes focus heavily on the liquid to oats ratio to ensure a creamy, gravy-like consistency. As a result, congee ingredients tend to change depending on where you are in Asia. Our version of Oatmeal Congee features toppings like fried garlic, chicken, onions, chives, cilantro, soft-boiled eggs, pork belly and chili paste. This dish is best enjoyed for lunch or dinner and is a fun spin on your typical bowl of sweet oats.

Michigan Cherry Walnut Fudge Oatmeal

Michigan Cherry Walnut Fudge Oatmeal If you're someone who wakes up with a sweet tooth, we have the perfect breakfast for you. Our Michigan Cherry Walnut Fudge Oatmeal recipe is the perfect combination of nutritious and delicious. It's made with wholesome ingredients like Scottish oatmeal, fresh Bing cherries, chopped walnuts and sweetened with fudge. Just six simple ingredients are needed to create this satisfying breakfast that can double as a dessert.

Buckwheat Recipes

If you're new to cooking with buckwheat and searching for ways that you can work it into your weekly meal plan, we're here to help. Check out our favorite buckwheat recipes below.

Buckwheat Okonomiyaki

Okonomiyaki is a traditional Japanese street food that has quickly transformed into a worldwide cuisine. Simple to make, you can adjust the ingredients to suit your taste preferences. Though traditional recipes include dashi or kelp powder, these ingredients aren't always readily available. To create a version that you can make anytime and anywhere, we've replaced the kelp powder with ground sushi nori in this Buckwheat Okonomiyaki recipe. Top it off with store-bought okonomiyaki sauce and Japanese mayonnaise, or try out the substitutes found in the recipe.

Blueberry Peach Buckwheat Hand Pies

Blueberry Peach Buckwheat Hand Pies These Blueberry-Peach Buckwheat Hand Pies are the perfect summer treat. Sweet, light and easy to transport, they can be packed with you and enjoyed at your next summer picnic. The Organic Buckwheat Flour used to make these hand pies adds a unique nuttiness to an already great-tasting treat. Fill it with fresh fruit like blueberries and peaches, and you're bound to have the neighborhood talking. While oatmeal and buckwheat indeed share similarities, they're different in many ways. Use the guide above to determine how to incorporate one or both of these ingredients into your healthy lifestyle. From gluten free meals to sweet desserts, the possibilities are endless for these two superfoods! Do you prefer buckwheat groats over oats or vice versa? We'd love to know which of these ingredients is your favorite. Share your opinions with us in the comments below!  
Bob's Red Mill
May 25 2022

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