Bread White WheatvsBuckwheat Groats Dry (Roasted)
Bread White Wheat has 238 calories and 11g protein per 100g. Buckwheat Groats Dry (Roasted) has 346 calories and 12g protein per 100g Buckwheat Groats Dry (Roasted) has more protein, Bread White Wheat is lower in calories.
🎯When to Eat What
Goal-based picks for Bread White Wheat vs Buckwheat Groats Dry (Roasted)
Go with Bread White Wheat at just 238 kcal per 100g — 31% fewer calories.
Bread White Wheat will keep you satisfied longer with 9.2g fiber, 10.7g protein — fat and protein slow digestion while fiber adds bulk.
Bread White Wheat packs 10.7g of protein per 100g (18% of calories from protein) — the better pick for muscle growth and recovery.
Buckwheat Groats Dry (Roasted) is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Buckwheat Groats Dry (Roasted) provides 320mg of potassium per 100g — important for muscle function and hydration.
Bread White Wheat provides 684mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Bread White Wheat
High in sodium at 478mg per 100g, so it may not be the best fit for a low-sodium diet.
Buckwheat Groats Dry (Roasted)
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Bread White Wheat | Buckwheat Groats Roasted Dry | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 238kcal12% | 346kcal17% | <0.1kcal |
| Protein | 11g21% | 12g23% | <0.1g |
| Total Fat | 2.1g3% | 2.7g3% | <0.1g |
| Saturated Fat | 0.63g3% | 0.59g3% | +<0.1g |
| Trans Fat | <0.1g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 44g16% | 75g27% | <0.1g |
| Dietary Fiber | 9.2g33% | 10g37% | <0.1g |
| Sugars | 5.0g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.38mg3% | — | — |
| Vitamin K | 7.7mcg6% | — | — |
| Vitamin B6 | <0.1mg5% | 0.35mg21% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 127mcg32% | 42mcg11% | +85mcg |
| Thiamin (B1) | 0.51mg43% | 0.22mg19% | +0.29mg |
| Riboflavin (B2) | 0.26mg20% | 0.27mg21% | <0.1mg |
| Niacin (B3) | 4.5mg28% | 5.1mg32% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 478mg21% | 11mg0% | +467mg |
| Calcium | 684mg53% | 17mg1% | +667mg |
| Iron | 4.9mg27% | 2.5mg14% | +2.4mg |
| Potassium | 127mg3% | 320mg7% | <0.1mg |
| Phosphorus | 103mg8% | 319mg26% | <0.1mg |
| Magnesium | 26mg6% | 221mg53% | <0.1mg |
| Zinc | 0.95mg9% | 2.4mg22% | <0.1mg |
| Copper | 0.15mg17% | 0.62mg69% | <0.1mg |
| Manganese | 0.63mg28% | 1.6mg70% | <0.1mg |
| Selenium | 16mcg29% | 8.4mcg15% | +7.7mcg |
🔬Nutritional Analysis
Calories: Bread White Wheat is significantly lower in calories at just 238 kcal per 100g compared to 346 kcal for Buckwheat Groats Dry (Roasted) — that's 45% fewer calories, making Bread White Wheat the better choice for calorie-conscious diets.
Protein: Buckwheat Groats Dry (Roasted) has more protein per 100g (11.7g vs 10.7g), but Bread White Wheat delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Buckwheat Groats Dry (Roasted) has more fat (2.71g vs 2.15g 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 B6 (Buckwheat Groats Dry (Roasted): 0.353mg vs 0.08mg), Folate (Bread White Wheat: 127mcg vs 42mcg), Thiamin (B1) (Bread White Wheat: 0.51mg vs 0.224mg).
Key Minerals: Notable mineral differences include Calcium (Bread White Wheat: 684mg vs 17mg), Sodium (Bread White Wheat: 478mg vs 11mg), Magnesium (Buckwheat Groats Dry (Roasted): 221mg vs 26mg).
Diet Suitability: Both fit a low-fat diet. Buckwheat Groats Dry (Roasted) fits a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Bread White Wheat or Buckwheat Groats Dry (Roasted)?
- Buckwheat Groats Dry (Roasted) has more protein with 11.7g per 100g compared to 10.7g for Bread White Wheat.
- Which is lower in calories, Bread White Wheat or Buckwheat Groats Dry (Roasted)?
- Bread White Wheat is lower in calories with 238 kcal per 100g versus 346 kcal.
- Is Bread White Wheat or Buckwheat Groats Dry (Roasted) healthier?
- It depends on your goals. Bread White Wheat has 238 calories and 10.7g protein per 100g, while Buckwheat Groats Dry (Roasted) has 346 calories and 11.7g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Bread White Wheat or Buckwheat Groats Dry (Roasted)?
- Bread White Wheat is leaner with 2.15g of fat per 100g compared to 2.71g.
- Which has more fiber, Bread White Wheat or Buckwheat Groats Dry (Roasted)?
- Buckwheat Groats Dry (Roasted) has more fiber with 10.3g per 100g compared to 9.2g.