Bread Whole-wheat Prepared From RecipevsBuckwheat Groats Roasted Dry
🎯When to Eat What
Goal-based picks for Bread Whole-wheat Prepared From Recipe vs Buckwheat Groats Roasted Dry
Go with Bread Whole-wheat Prepared From Recipe 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 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, less sodium, more fiber, more potassium.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Bread Whole-wheat Prepared From Recipe | Buckwheat Groats Roasted Dry | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 278kcal14% | 346kcal17% | <0.1kcal |
| Protein | 8.4g17% | 12g23% | <0.1g |
| Total Fat | 5.4g7% | 2.7g3% | +2.7g |
| Saturated Fat | 0.80g4% | 0.59g3% | +0.21g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 51g19% | 75g27% | <0.1g |
| Dietary Fiber | 6.0g21% | 10g37% | <0.1g |
| Sugars | 3.8g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.76mg5% | — | — |
| Vitamin K | 9.4mcg8% | — | — |
| Vitamin B6 | 0.20mg12% | 0.35mg21% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 65mcg16% | 42mcg11% | +23mcg |
| Thiamin (B1) | 0.30mg25% | 0.22mg19% | +<0.1mg |
| Riboflavin (B2) | 0.23mg17% | 0.27mg21% | <0.1mg |
| Niacin (B3) | 4.0mg25% | 5.1mg32% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 346mg15% | 11mg0% | +335mg |
| Calcium | 33mg3% | 17mg1% | +16mg |
| Iron | 3.1mg17% | 2.5mg14% | +0.63mg |
| Potassium | 314mg7% | 320mg7% | <0.1mg |
| Phosphorus | 187mg15% | 319mg26% | <0.1mg |
| Magnesium | 81mg19% | 221mg53% | <0.1mg |
| Zinc | 1.5mg14% | 2.4mg22% | <0.1mg |
| Copper | 0.25mg28% | 0.62mg69% | <0.1mg |
| Manganese | 1.9mg82% | 1.6mg70% | +0.26mg |
| Selenium | 39mcg70% | 8.4mcg15% | +30mcg |
🔬Nutritional Analysis
Calories: Bread Whole-wheat Prepared From Recipe 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 8.4g per 100g. In terms of protein-to-calorie efficiency, Buckwheat Groats Roasted Dry offers better value for building and maintaining muscle.
Fat: Bread Whole-wheat Prepared From Recipe has more fat (5.4g 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 Vitamin B6 (Buckwheat Groats Roasted Dry: 0.353mg vs 0.199mg), Folate (Bread Whole-wheat Prepared From Recipe: 65mcg vs 42mcg), Thiamin (B1) (Bread Whole-wheat Prepared From Recipe: 0.303mg vs 0.224mg).
Key Minerals: Notable mineral differences include Sodium (Bread Whole-wheat Prepared From Recipe: 346mg vs 11mg), Selenium (Bread Whole-wheat Prepared From Recipe: 38.6mcg vs 8.4mcg), Magnesium (Buckwheat Groats Roasted Dry: 221mg vs 81mg).
Diet Suitability: Buckwheat Groats Roasted Dry fits a low-fat diet. Buckwheat Groats Roasted Dry fits a low-sodium diet. Both fit a high-fiber diet.