Comparison of Gluten Free Flour Chart

It has been a time of it, creating my gluten-free sourdough bread.

I had to begin by trying to replicate the conditions that allow free floating yeast in the air to colonize and grow.

That’s not accurate, first I had to create a flour for the yeast to grown in.

No, first I had to analyze the properties of Wheat as home for those nice little wild yeast beasties, then I could create a flour mix that would allow them to multiply and feed to create the tangy lactic acid buildup we know and love as sourdough.

To begin all this process, I did what I do when confronted with any new problem.


I checked out the Gluten-Free bread recipe books:

1,000 Gluten-Free RecipesGluten-free Bread & Cake from Your Breadmaker: With Full Details for Dairy or Lactose Intolerance (Real )Easy Breadmaking for Special Diets : Wheat-Free, Milk- And Lactose-Free, Egg-Free, Gluten-Free, Yeast-Free, Sugar-Free, Low Fat, High To Low FiberGluten-Free Bread & Cakes from Your Breadmaker (Real )Easy Gluten-Free Recipes: Amazing, Easy Gluten-Free Recipes, Savory & Sweet PLUS Gluten Free Bread Recipes including one that is also yeast-free, sugar-free & egg-freeGems of Gluten-Free Baking: Breads and Irresistible Treats Everyone Can EnjoyDelicious Gluten-Free Wheat-Free Breads

Then  I devoured out the various conventional wheat bread baking books:
Artisan Bread in Five Minutes a Day: The Discovery That Revolutionizes Home Baking>Bread Alone: Bold Fresh Loaves from Your Own HandsHealthy Bread in Five Minutes a Day: 100 New Recipes Featuring Whole Grains, Fruits, Vegetables, and Gluten-Free IngredientsAdvanced Bread and PastryThe Bread Baker's Apprentice: Mastering the Art of Extraordinary BreadBaking Artisan Pastries and Breads: Sweet and Savory Baking for Breakfast, Brunch, and BeyondBaking Artisan Bread: 10 Expert Formulas for Baking Better Bread at HomePeter Reinhart's Whole Grain Breads: New Techniques, Extraordinary FlavorPeter Reinhart's Artisan Breads Every DayArtisan BakingArtisan Breads at HomeBread Baking: An Artisan's PerspectiveAmy's Bread, Revised and Updated: Artisan-style breads, sandwiches, pizzas, and more from New York City's favorite bakeryLocal Breads:  and Whole-Grain Recipes from Europe's Best Artisan BakersWild Bread - Handbaked  artisan breads in your own kitchenCrust and Crumb: Master Formulas for Serious Bread Bakers

And I began to notice that the gluten-free breads were a perfect sandwich bread.

That lots of them used a bread machine.

None had that crunchy dense crust I remember so fondly from gluten full breads.

I went to the blogging world.  Typically, blogs are about 3 years ahead of books in solving a problem.

Into Google I plunged:
I looked  here for an overview of lots of recipes since they seem to be gathering from multiple blogs, at All Recipes since so many people search for their recipes there.
But one had eggs and I was trying to avoid allergens as much as possible.

Kept searching- Found this recipe for a “rye” bread but it called for a pan size I don’t have.  Looked here and here.
What I found was that quite a few are focused on making bread machine bread.

Some people just want simple sandwich bread.  I understand, I truly do, but that isn’t what I was looking for at all.
I wanted a:
tender threaded
open holed

One that will hold it’s own as a bread bowl for soup if I wanted.  Not a soft tender crust at all.

So my journey of research continued into the world of bread message boards.
I love this one but can literally spend days there reading about the nuances of temperature changes, hydration, salt content and protein content of wheat flour.

Wait, protein content.

That makes sense.  The yeast need the sugars to grow and give off carbon dioxide but without the protein strands there is no structure to lift, no holes, no bubbles to crust.

Now to the fun part, the chemistry of the situation:
Wheat flour is 11% protein,
Hard Wheat flour (typically used for bread) is 14% protein,
Their fat content is never more than 5 %.  Carbohydrate count varies with the growing season.

In order for my gluten-free to behave like gluten full , I had to get a balance of the available flours to mimic these parameters.
A bit of data analysis came into play while I learned the qualities of gluten free flours.
Statistics  and analysis allow me to just play.

I created a Flour Chart, for an easy understanding of what a substitution would do to my flour mixture.

So many gluten- free people have another allergen (or two) that they are avoiding as well as wheat, rye and barley.  By using this chart, you can substitute a similar flour by protein content, fat content etc. Or come up with your own special blend!

One that I am happy to share, so you can all make substitutions based on the science and taste preference you would prefer.


Comparison of Gluten Free flours in one easy chart

Per 1/4 cup

Gluten Free Flour Chart

Flour Color Quality Fiber Fat Protein Carbohydrates
Millet Yellow Soft Crumb 0g 1g  3g  22 g
Sweet Rice Flour  White Structure/sticky 1g  0.6g 2g 24g
Sorghum Flour  pale brown with tiny flecks of dark brown tender, structure  3g  1.1g 4g 25g
Potato Starch  White Glide, slippery 0g 0g 0g 40g
Corn Flour Yellow Strength 3.9g 1.1g 2g 22.5g
 Amaranth Flour Brown Strength 3g 2g 4g 20g
Quinoa Flour Pale brown Strength/pronounced flavor 0g 1.7g 4g 21g
Brown Rice Flour Pale brown crunch unless finely ground, mild flavor 1.8g 1.1g 2.9g 30.2g
 Tapioca Flour White Soft, crisp 0g 0g 0g 26g
 Teff flour Dark or ivory Tender 6g 1.1g 5g 32g
Roasted Buckwheat Flour Dark Tender/pronounced flavor 3g 0.9g 3.8g 21.2g
GarFava flour Yellow beige Beany 6g 1.7g 6g 18g
White Bean Flour White/ivory Mild flavor, tender crumb 8g 0g 7g 20g
White Rice Flour White Mild flavor, crunch unless finely ground 0.9g 0.6g 2.4g 31.7g

Next post I’ll tell you more about what my flour mix contains and how to begin your own starter.  But for now, I am off to gather my things for the BlogHer conference in NYC.  I just found out that I will be interviewed by Balancing Act TV!!!

UPDATE! I am up for Top Blogger on Balancing act TV!  Whoo Hoo! But I have a favor to ask, can you please click over to  

Look at all the amazing women who are also up for this!
I would appreciate your vote, daily.  I am the one with the terra cotta twinset and onyx beads.

This is long over but I had a great time.

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9 Responses to Comparison of Gluten Free Flour Chart

  1. Yael February 19, 2014 at 9:14 pm #

    I am familiar with all the flours, but Sorry, I don’t understand how to used your chart. Please can you explain it to me.
    Thank you, yael

    • Jean Layton February 20, 2014 at 8:45 am #

      Hi Yael,
      I’ve edited the post a bit for more explanation. The chart is intended for gluten-free people who need to avoid another allergen as well.
      By choosing a flour that has similar qualities, you can make a “perfect for you” mix.

  2. Kat December 15, 2012 at 9:15 am #

    This is my families first Christmas since our allergy testing. My children are really sad about missing all their old favorite Christmas treats. Pfeffernusse are one of the all time favorite Christmas cookies. I really want to try your pfeffernusse recipe but I am having a hard time figuring out flour replacements in the basic cookie mix. We can’t use tapioca, quinoa or amaranth due to allergies. Do you think millet flour would be a good replacement for the tapioca?

    • Dr. Jean Layton December 15, 2012 at 9:19 am #

      Hi Kat,
      I would use potato starch or cornstarch instead of the tapioca. Otherwise the cookies should work fine. Will you touch back to let me know how they come out?
      If you have another cookie your children are really missing, feel free to send me a link or the original recipe. I can help convert it.

    • KayJay September 9, 2013 at 9:22 pm #

      Hi, Kat! I’m in a similar boat as you were last year. Thank you so much for pointing out that there is a pfeffernusse recipe! I’d love to know how your conversion went, please share what you remember of your results? THanks so much!

  3. Billy October 28, 2011 at 10:18 pm #

    I love all the relevant information. The bauguette look awesome. Do you have a recipe so mine can look like yours in the photos?? Thanks so much.


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