Asparagus RawvsBuckwheat Groats Roasted Dry
🎯When to Eat What
Goal-based picks for Asparagus Raw vs Buckwheat Groats Roasted Dry
Go with Asparagus Raw at just 20 kcal per 100g — 94% fewer calories.
Buckwheat Groats Roasted Dry will keep you satisfied longer with 10.3g fiber, 11.7g protein — fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Asparagus Raw has both iron (2.14mg) and vitamin C (6mg) — vitamin C can boost iron absorption by up to 6x, making this a naturally efficient pairing.
Buckwheat Groats Roasted Dry packs 11.7g of protein per 100g (14% of calories from protein) — the better pick for muscle growth and recovery.
Buckwheat Groats Roasted Dry is the heart-friendlier option with more fiber, more potassium.
Buckwheat Groats Roasted Dry provides 320mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Asparagus Raw | Buckwheat Groats Roasted Dry | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 20kcal1% | 346kcal17% | <0.1kcal |
| Protein | 2.2g4% | 12g23% | <0.1g |
| Total Fat | 0.12g0% | 2.7g3% | <0.1g |
| Saturated Fat | <0.1g0% | 0.59g3% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 3.9g1% | 75g27% | <0.1g |
| Dietary Fiber | 2.1g8% | 10g37% | <0.1g |
| Sugars | 1.9g | — | — |
| ✨Vitamins | |||
| Vitamin A | 38mcg4% | 0mcg0% | +38mcg |
| Vitamin C | 5.6mg6% | 0mg0% | +5.6mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 1.1mg8% | — | — |
| Vitamin K | 42mcg35% | — | — |
| Vitamin B6 | <0.1mg5% | 0.35mg21% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 52mcg13% | 42mcg11% | +10mcg |
| Thiamin (B1) | 0.14mg12% | 0.22mg19% | <0.1mg |
| Riboflavin (B2) | 0.14mg11% | 0.27mg21% | <0.1mg |
| Niacin (B3) | 0.98mg6% | 5.1mg32% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 2.0mg0% | 11mg0% | <0.1mg |
| Calcium | 24mg2% | 17mg1% | +7.0mg |
| Iron | 2.1mg12% | 2.5mg14% | <0.1mg |
| Potassium | 202mg4% | 320mg7% | <0.1mg |
| Phosphorus | 52mg4% | 319mg26% | <0.1mg |
| Magnesium | 14mg3% | 221mg53% | <0.1mg |
| Zinc | 0.54mg5% | 2.4mg22% | <0.1mg |
| Copper | 0.19mg21% | 0.62mg69% | <0.1mg |
| Manganese | 0.16mg7% | 1.6mg70% | <0.1mg |
| Selenium | 2.3mcg4% | 8.4mcg15% | <0.1mcg |
🔬Nutritional Analysis
Calories: Asparagus Raw is significantly lower in calories at just 20 kcal per 100g compared to 346 kcal for Buckwheat Groats Roasted Dry — that's 1630% fewer calories, making Asparagus Raw the better choice for calorie-conscious diets.
Protein: Buckwheat Groats Roasted Dry provides more protein with 11.7g versus 2.2g per 100g. In terms of protein-to-calorie efficiency, Asparagus Raw offers better value for building and maintaining muscle.
Fat: Buckwheat Groats Roasted Dry has more fat (2.71g vs 0.12g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Asparagus Raw: 38mcg vs 0mcg), Vitamin C (Asparagus Raw: 5.6mg vs 0mg), Niacin (B3) (Buckwheat Groats Roasted Dry: 5.14mg vs 0.978mg).
Key Minerals: Notable mineral differences include Magnesium (Buckwheat Groats Roasted Dry: 221mg vs 14mg), Manganese (Buckwheat Groats Roasted Dry: 1.62mg vs 0.158mg), Phosphorus (Buckwheat Groats Roasted Dry: 319mg vs 52mg).
Diet Suitability: Asparagus Raw fits a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet. Buckwheat Groats Roasted Dry fits a high-fiber diet.