Beans Liquid From Stewed Kidney BeansvsBuckwheat Groats Roasted Dry
🎯When to Eat What
Goal-based picks for Beans Liquid From Stewed Kidney Beans vs Buckwheat Groats Roasted Dry
Go with Beans Liquid From Stewed Kidney Beans at just 47 kcal per 100g — 86% 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 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 lower saturated fat, more fiber.
Beans Liquid From Stewed Kidney Beans provides 408mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
Beans Liquid From Stewed Kidney Beans has only 3g of carbs per 100g, making it the clear choice for low-carb and ketogenic diets.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Beans Liquid From Stewed Kidney Beans | Buckwheat Groats Roasted Dry | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 47kcal2% | 346kcal17% | <0.1kcal |
| Protein | 1.8g4% | 12g23% | <0.1g |
| Total Fat | 3.2g4% | 2.7g3% | +0.49g |
| Saturated Fat | 1.2g6% | 0.59g3% | +0.58g |
| Trans Fat | 0g | — | — |
| Cholesterol | 4.0mg1% | 0mg0% | +4.0mg |
| Carbohydrates | 2.8g1% | 75g27% | <0.1g |
| Dietary Fiber | 0.10g0% | 10g37% | <0.1g |
| Sugars | 0g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0mg0% | — | — |
| Vitamin K | 0mcg0% | — | — |
| Vitamin B6 | <0.1mg2% | 0.35mg21% | <0.1mg |
| Vitamin B12 | <0.1mcg1% | 0mcg0% | +<0.1mcg |
| Folate | 33mcg8% | 42mcg11% | <0.1mcg |
| Thiamin (B1) | 0.10mg8% | 0.22mg19% | <0.1mg |
| Riboflavin (B2) | <0.1mg7% | 0.27mg21% | <0.1mg |
| Niacin (B3) | 0.39mg2% | 5.1mg32% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 2.0mg0% | 11mg0% | <0.1mg |
| Calcium | 13mg1% | 17mg1% | <0.1mg |
| Iron | 2.0mg11% | 2.5mg14% | <0.1mg |
| Potassium | 408mg9% | 320mg7% | +88mg |
| Phosphorus | 88mg7% | 319mg26% | <0.1mg |
| Magnesium | 37mg9% | 221mg53% | <0.1mg |
| Zinc | 0.49mg4% | 2.4mg22% | <0.1mg |
| Copper | <0.1mg11% | 0.62mg69% | <0.1mg |
| Manganese | — | 1.6mg70% | — |
| Selenium | 0.50mcg1% | 8.4mcg15% | <0.1mcg |
🔬Nutritional Analysis
Calories: Beans Liquid From Stewed Kidney Beans is significantly lower in calories at just 47 kcal per 100g compared to 346 kcal for Buckwheat Groats Roasted Dry — that's 636% fewer calories, making Beans Liquid From Stewed Kidney Beans the better choice for calorie-conscious diets.
Protein: Buckwheat Groats Roasted Dry provides more protein with 11.7g versus 1.8g per 100g. In terms of protein-to-calorie efficiency, Beans Liquid From Stewed Kidney Beans offers better value for building and maintaining muscle.
Fat: Both have similar fat content — Beans Liquid From Stewed Kidney Beans has 3.2g and Buckwheat Groats Roasted Dry has 2.71g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin B12 (Beans Liquid From Stewed Kidney Beans: 0.02mcg vs 0mcg), Vitamin B6 (Buckwheat Groats Roasted Dry: 0.353mg vs 0.03mg), Niacin (B3) (Buckwheat Groats Roasted Dry: 5.14mg vs 0.39mg).
Key Minerals: Notable mineral differences include Selenium (Buckwheat Groats Roasted Dry: 8.4mcg vs 0.5mcg), Copper (Buckwheat Groats Roasted Dry: 0.624mg vs 0.098mg), Magnesium (Buckwheat Groats Roasted Dry: 221mg vs 37mg).
Diet Suitability: Beans Liquid From Stewed Kidney Beans fits a low-carb or keto diet. Buckwheat Groats Roasted Dry fits a low-fat diet. Both fit a low-sodium diet. Buckwheat Groats Roasted Dry fits a high-fiber diet.