Bagels EggvsBuckwheat Groats Roasted Dry
🎯When to Eat What
Goal-based picks for Bagels Egg vs Buckwheat Groats Roasted Dry
Go with Bagels Egg at just 278 kcal per 100g — 20% 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.
Buckwheat Groats Roasted Dry is the heart-friendlier option with less sodium, more fiber, more potassium.
Buckwheat Groats Roasted Dry provides 320mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
Bagels Egg has 3.98mg of iron per 100g — important for energy levels and preventing iron-deficiency anemia.
Buckwheat Groats Roasted Dry edges ahead overall with more fiber, more potassium — making it the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Bagels Egg | Buckwheat Groats Roasted Dry | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 278kcal14% | 346kcal17% | <0.1kcal |
| Protein | 11g21% | 12g23% | <0.1g |
| Total Fat | 2.1g3% | 2.7g3% | <0.1g |
| Saturated Fat | 0.42g2% | 0.59g3% | <0.1g |
| Cholesterol | 24mg8% | 0mg0% | +24mg |
| Carbohydrates | 53g19% | 75g27% | <0.1g |
| Dietary Fiber | 2.3g8% | 10g37% | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 33mcg4% | 0mcg0% | +33mcg |
| Vitamin C | 0.60mg1% | 0mg0% | +0.60mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin B6 | <0.1mg5% | 0.35mg21% | <0.1mg |
| Vitamin B12 | 0.16mcg7% | 0mcg0% | +0.16mcg |
| Folate | 88mcg22% | 42mcg11% | +46mcg |
| Thiamin (B1) | 0.54mg45% | 0.22mg19% | +0.31mg |
| Riboflavin (B2) | 0.23mg18% | 0.27mg21% | <0.1mg |
| Niacin (B3) | 3.4mg22% | 5.1mg32% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 505mg22% | 11mg0% | +494mg |
| Calcium | 13mg1% | 17mg1% | <0.1mg |
| Iron | 4.0mg22% | 2.5mg14% | +1.5mg |
| Potassium | 68mg1% | 320mg7% | <0.1mg |
| Phosphorus | 84mg7% | 319mg26% | <0.1mg |
| Magnesium | 25mg6% | 221mg53% | <0.1mg |
| Zinc | 0.77mg7% | 2.4mg22% | <0.1mg |
| Copper | <0.1mg10% | 0.62mg69% | <0.1mg |
| Manganese | 0.41mg18% | 1.6mg70% | <0.1mg |
| Selenium | 31mcg56% | 8.4mcg15% | +22mcg |
🔬Nutritional Analysis
Calories: Bagels Egg is moderately lower in calories than Buckwheat Groats Roasted Dry, containing 278 kcal compared to 346 kcal per 100g (24% fewer calories).
Protein: Buckwheat Groats Roasted Dry provides more protein with 11.7g versus 10.6g per 100g. In terms of protein-to-calorie efficiency, Bagels Egg offers better value for building and maintaining muscle.
Fat: Buckwheat Groats Roasted Dry has more fat (2.71g vs 2.1g 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 (Bagels Egg: 33mcg vs 0mcg), Vitamin C (Bagels Egg: 0.6mg vs 0mg), Vitamin B12 (Bagels Egg: 0.16mcg vs 0mcg).
Key Minerals: Notable mineral differences include Sodium (Bagels Egg: 505mg vs 11mg), Magnesium (Buckwheat Groats Roasted Dry: 221mg vs 25mg), Copper (Buckwheat Groats Roasted Dry: 0.624mg vs 0.09mg).
Diet Suitability: Both fit a low-fat diet. Buckwheat Groats Roasted Dry fits a low-sodium diet. Buckwheat Groats Roasted Dry fits a high-fiber diet.