Chufa flour and almond flour

Almond flour is probably the most widely used alternative to cereal flour and flour for baking in the paleo world. It is a delicious flour and fine for baking. How does chufa flour (tiger nut flour) compare with almond flour?

Nutritional value

First, a nutrient comparison.

What stands out most:

  • Almond flour is fattier, richer in protein and lower in carbohydrates.
  • Almond flour has a higher unsaturated fat content than chufa flour. These are less stable when heated than saturated fats. Nevertheless, the fats are unlikely to oxidise (and thus become unhealthy) when heated since the fats are not used as an oil but as a complete food. Also, they are probably not baked at such a high temperature that the fats are no longer stable, as almonds have a smoke point of 216c. Also, the vitamin E protects the fatty acids from oxidation.

The benefits of chufa meal

  • Chufa flour contains more carbohydrates and less fats than almond flour. It gives chufa flour its sweet taste; almond flour is a bit heavier. The big advantage of this is that you need to use much less sugar in a recipe. Also nice for people who want to eat less fat.
  • Almonds, as a nut, contain a lot of omega 6, which most people already get more than enough of. Chufas are high in omega 9 and low in omega 6.
  • the chufa is not a nut but a root vegetable, so it is also suitable in case of nut allergy.
  • chufas contain short- and medium-chain fatty acids which are quickly absorbed as energy. Almonds contain long-chain fatty acids which are stored as fat.

Furthermore, almonds contain more anti-nutrients than chufas. By using almond flour in a bread, for example, the amount of almonds used is many times greater than if you were to eat almonds loose from your hand. The amount of antinutrients consumed is thus a lot higher.

The benefits of almond flour

  • Plain Chufa flour can give a somewhat gritty experience. In biscuits, we don't notice it ourselves but it can be present in the somewhat finer baked goods. We just see it as a feature and have no problem with it, other people dislike it. Chufa Flour Extra Fine does not have this, or hardly at all.
  • Almond flour is rich in calcium and also wins over some other minerals.
  • almond flour is less dry than chufa flour

Flavour

Almonds taste like... almonds! Chufas have their own flavour, nutty and similar to a chestnut. Chufa flour is a lot sweeter.

Replace almond flour with chufa flour

  • the sweetness of chufa flour means you need to use less sugar in a recipe. You can easily try it with half the amount.
  • Due to the lower fat content, it can benefit the recipe if you add some extra fat in the form of chufa oil or coconut oil. Yoghurt also works well.
  • Adding eggs, gelatine or some extra liquid in the form of, for example, applesauce or puree of pumpkin or parsnip, benefits the recipe as chufa flour can be a bit dry.