Bread Whole-wheatvsBuckwheat Groats Dry (Roasted)
Bread Whole-wheat has 254 calories and 12g protein per 100g. Buckwheat Groats Dry (Roasted) has 346 calories and 12g protein per 100g Bread Whole-wheat has more protein, Bread Whole-wheat is lower in calories.
🎯When to Eat What
Goal-based picks for Bread Whole-wheat vs Buckwheat Groats Dry (Roasted)
Go with Bread Whole-wheat at just 254 kcal per 100g — 27% fewer calories.
Bread Whole-wheat packs 12.3g of protein per 100g (19% 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 Whole-wheat provides 163mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Bread Whole-wheat
High in sodium at 450mg 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 Whole-wheat Commercially Prepared | Buckwheat Groats Roasted Dry | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 254kcal13% | 346kcal17% | <0.1kcal |
| Protein | 12g25% | 12g23% | +0.60g |
| Total Fat | 3.5g5% | 2.7g3% | +0.84g |
| Saturated Fat | 0.73g4% | 0.59g3% | +0.14g |
| Trans Fat | <0.1g | — | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 43g16% | 75g27% | <0.1g |
| Dietary Fiber | 6.0g21% | 10g37% | <0.1g |
| ✨Vitamins | |||
| Vitamin A | — | 0mcg0% | — |
| Vitamin C | — | 0mg0% | — |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 2.8mg19% | — | — |
| Vitamin B6 | 0.22mg13% | 0.35mg21% | <0.1mg |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | 42mcg11% | 42mcg11% | — |
| Thiamin (B1) | 0.39mg33% | 0.22mg19% | +0.17mg |
| Riboflavin (B2) | 0.17mg13% | 0.27mg21% | <0.1mg |
| Niacin (B3) | 4.4mg28% | 5.1mg32% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 450mg20% | 11mg0% | +439mg |
| Calcium | 163mg13% | 17mg1% | +146mg |
| Iron | 2.6mg14% | 2.5mg14% | +<0.1mg |
| Potassium | 250mg5% | 320mg7% | <0.1mg |
| Phosphorus | 212mg17% | 319mg26% | <0.1mg |
| Magnesium | 77mg18% | 221mg53% | <0.1mg |
| Zinc | 1.8mg16% | 2.4mg22% | <0.1mg |
| Copper | 0.23mg25% | 0.62mg69% | <0.1mg |
| Manganese | 2.2mg95% | 1.6mg70% | +0.56mg |
| Selenium | 26mcg47% | 8.4mcg15% | +17mcg |
🔬Nutritional Analysis
Calories: Bread Whole-wheat is significantly lower in calories at just 254 kcal per 100g compared to 346 kcal for Buckwheat Groats Dry (Roasted) — that's 36% fewer calories, making Bread Whole-wheat the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Bread Whole-wheat providing 12.3g and Buckwheat Groats Dry (Roasted) providing 11.7g per 100g.
Fat: Bread Whole-wheat has more fat (3.55g vs 2.71g 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 Thiamin (B1) (Bread Whole-wheat: 0.391mg vs 0.224mg), Vitamin B6 (Buckwheat Groats Dry (Roasted): 0.353mg vs 0.216mg), Riboflavin (B2) (Buckwheat Groats Dry (Roasted): 0.271mg vs 0.166mg).
Key Minerals: Notable mineral differences include Sodium (Bread Whole-wheat: 450mg vs 11mg), Calcium (Bread Whole-wheat: 163mg vs 17mg), Selenium (Bread Whole-wheat: 25.8mcg vs 8.4mcg).
Diet Suitability: Buckwheat Groats Dry (Roasted) fits a low-fat diet. Buckwheat Groats Dry (Roasted) fits a low-sodium diet. Both fit a high-fiber diet.
🔗Related Comparisons
More with Bread Whole-wheat
More with Buckwheat Groats Dry
❓Frequently Asked Questions
- Which has more protein, Bread Whole-wheat or Buckwheat Groats Dry (Roasted)?
- Bread Whole-wheat has more protein with 12.3g per 100g compared to 11.7g for Buckwheat Groats Dry (Roasted).
- Which is lower in calories, Bread Whole-wheat or Buckwheat Groats Dry (Roasted)?
- Bread Whole-wheat is lower in calories with 254 kcal per 100g versus 346 kcal.
- Is Bread Whole-wheat or Buckwheat Groats Dry (Roasted) healthier?
- It depends on your goals. Bread Whole-wheat has 254 calories and 12.3g 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 Whole-wheat or Buckwheat Groats Dry (Roasted)?
- Buckwheat Groats Dry (Roasted) is leaner with 2.71g of fat per 100g compared to 3.55g.
- Which has more fiber, Bread Whole-wheat or Buckwheat Groats Dry (Roasted)?
- Buckwheat Groats Dry (Roasted) has more fiber with 10.3g per 100g compared to 6g.