BroccolivsBuckwheat Groats Roasted Dry
🎯When to Eat What
Goal-based picks for Broccoli vs Buckwheat Groats Roasted Dry
Go with Broccoli at just 31 kcal per 100g — 91% 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, more potassium.
Broccoli delivers 91mg of vitamin C per 100g — great for immune function and skin health.
Broccoli has only 6g of carbs per 100g, making it the clear choice for low-carb and ketogenic diets.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Broccoli | Buckwheat Groats Roasted Dry | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 31kcal2% | 346kcal17% | <0.1kcal |
| Protein | 2.6g5% | 12g23% | <0.1g |
| Total Fat | 0.34g0% | 2.7g3% | <0.1g |
| Saturated Fat | <0.1g0% | 0.59g3% | <0.1g |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 6.3g2% | 75g27% | <0.1g |
| Dietary Fiber | 2.4g9% | 10g37% | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 8.0mcg1% | 0mcg0% | +8.0mcg |
| Vitamin C | 91mg101% | 0mg0% | +91mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 0.15mg1% | — | — |
| Vitamin K | 102mcg85% | — | — |
| Vitamin B6 | 0.19mg11% | 0.35mg21% | <0.1mg |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | 65mcg16% | 42mcg11% | +23mcg |
| Thiamin (B1) | <0.1mg6% | 0.22mg19% | <0.1mg |
| Riboflavin (B2) | 0.11mg9% | 0.27mg21% | <0.1mg |
| Niacin (B3) | 0.64mg4% | 5.1mg32% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 36mg2% | 11mg0% | +25mg |
| Calcium | 46mg4% | 17mg1% | +29mg |
| Iron | 0.69mg4% | 2.5mg14% | <0.1mg |
| Potassium | 303mg6% | 320mg7% | <0.1mg |
| Phosphorus | 67mg5% | 319mg26% | <0.1mg |
| Magnesium | 21mg5% | 221mg53% | <0.1mg |
| Zinc | 0.42mg4% | 2.4mg22% | <0.1mg |
| Copper | <0.1mg7% | 0.62mg69% | <0.1mg |
| Manganese | 0.20mg9% | 1.6mg70% | <0.1mg |
| Selenium | 1.6mcg3% | 8.4mcg15% | <0.1mcg |
🔬Nutritional Analysis
Calories: Broccoli is significantly lower in calories at just 31 kcal per 100g compared to 346 kcal for Buckwheat Groats Roasted Dry — that's 1016% fewer calories, making Broccoli the better choice for calorie-conscious diets.
Protein: Buckwheat Groats Roasted Dry provides more protein with 11.7g versus 2.57g per 100g. In terms of protein-to-calorie efficiency, Broccoli offers better value for building and maintaining muscle.
Fat: Buckwheat Groats Roasted Dry has more fat (2.71g vs 0.34g 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 (Broccoli: 8mcg vs 0mcg), Vitamin C (Broccoli: 91.3mg vs 0mg), Niacin (B3) (Buckwheat Groats Roasted Dry: 5.14mg vs 0.639mg).
Key Minerals: Notable mineral differences include Copper (Buckwheat Groats Roasted Dry: 0.624mg vs 0.059mg), Magnesium (Buckwheat Groats Roasted Dry: 221mg vs 21mg), Manganese (Buckwheat Groats Roasted Dry: 1.62mg vs 0.197mg).
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet. Buckwheat Groats Roasted Dry fits a high-fiber diet.