BeetsvsBuckwheat Groats Roasted Dry
🎯When to Eat What
Goal-based picks for Beets vs Buckwheat Groats Roasted Dry
Go with Beets at just 43 kcal per 100g — 88% 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 less sodium, more fiber.
Beets has only 10g of carbs per 100g, making it the clear choice for low-carb and ketogenic diets.
Buckwheat Groats Roasted Dry has 2.47mg of iron per 100g — important for energy levels and preventing iron-deficiency anemia.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Beets | Buckwheat Groats Roasted Dry | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 43kcal2% | 346kcal17% | <0.1kcal |
| Protein | 1.6g3% | 12g23% | <0.1g |
| Total Fat | 0.17g0% | 2.7g3% | <0.1g |
| Saturated Fat | <0.1g0% | 0.59g3% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 9.6g3% | 75g27% | <0.1g |
| Dietary Fiber | 2.8g10% | 10g37% | <0.1g |
| Sugars | 6.8g | — | — |
| ✨Vitamins | |||
| Vitamin A | 2.0mcg0% | 0mcg0% | +2.0mcg |
| Vitamin C | 4.9mg5% | 0mg0% | +4.9mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | <0.1mg0% | — | — |
| Vitamin K | 0.20mcg0% | — | — |
| Vitamin B6 | <0.1mg4% | 0.35mg21% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 109mcg27% | 42mcg11% | +67mcg |
| Thiamin (B1) | <0.1mg3% | 0.22mg19% | <0.1mg |
| Riboflavin (B2) | <0.1mg3% | 0.27mg21% | <0.1mg |
| Niacin (B3) | 0.33mg2% | 5.1mg32% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 78mg3% | 11mg0% | +67mg |
| Calcium | 16mg1% | 17mg1% | <0.1mg |
| Iron | 0.80mg4% | 2.5mg14% | <0.1mg |
| Potassium | 325mg7% | 320mg7% | +5.0mg |
| Phosphorus | 40mg3% | 319mg26% | <0.1mg |
| Magnesium | 23mg5% | 221mg53% | <0.1mg |
| Zinc | 0.35mg3% | 2.4mg22% | <0.1mg |
| Copper | <0.1mg8% | 0.62mg69% | <0.1mg |
| Manganese | 0.33mg14% | 1.6mg70% | <0.1mg |
| Selenium | 0.70mcg1% | 8.4mcg15% | <0.1mcg |
🔬Nutritional Analysis
Calories: Beets is significantly lower in calories at just 43 kcal per 100g compared to 346 kcal for Buckwheat Groats Roasted Dry — that's 705% fewer calories, making Beets the better choice for calorie-conscious diets.
Protein: Buckwheat Groats Roasted Dry provides more protein with 11.7g versus 1.61g per 100g. In terms of protein-to-calorie efficiency, Beets offers better value for building and maintaining muscle.
Fat: Buckwheat Groats Roasted Dry has more fat (2.71g vs 0.17g 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 (Beets: 2mcg vs 0mcg), Vitamin C (Beets: 4.9mg vs 0mg), Niacin (B3) (Buckwheat Groats Roasted Dry: 5.14mg vs 0.334mg).
Key Minerals: Notable mineral differences include Selenium (Buckwheat Groats Roasted Dry: 8.4mcg vs 0.7mcg), Magnesium (Buckwheat Groats Roasted Dry: 221mg vs 23mg), Copper (Buckwheat Groats Roasted Dry: 0.624mg vs 0.075mg).
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet. Buckwheat Groats Roasted Dry fits a high-fiber diet.