Brussels SproutsvsBuckwheat Groats Roasted Dry
🎯When to Eat What
Goal-based picks for Brussels Sprouts vs Buckwheat Groats Roasted Dry
Go with Brussels Sprouts 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.
Brussels Sprouts provides 389mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
Brussels Sprouts delivers 85mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Brussels Sprouts | Buckwheat Groats Roasted Dry | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 43kcal2% | 346kcal17% | <0.1kcal |
| Protein | 3.4g7% | 12g23% | <0.1g |
| Total Fat | 0.30g0% | 2.7g3% | <0.1g |
| Saturated Fat | <0.1g0% | 0.59g3% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 8.9g3% | 75g27% | <0.1g |
| Dietary Fiber | 3.8g14% | 10g37% | <0.1g |
| Sugars | 2.2g | — | — |
| ✨Vitamins | |||
| Vitamin A | 38mcg4% | 0mcg0% | +38mcg |
| Vitamin C | 85mg94% | 0mg0% | +85mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.88mg6% | — | — |
| Vitamin K | 177mcg148% | — | — |
| Vitamin B6 | 0.22mg13% | 0.35mg21% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 61mcg15% | 42mcg11% | +19mcg |
| Thiamin (B1) | 0.14mg12% | 0.22mg19% | <0.1mg |
| Riboflavin (B2) | <0.1mg7% | 0.27mg21% | <0.1mg |
| Niacin (B3) | 0.74mg5% | 5.1mg32% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 25mg1% | 11mg0% | +14mg |
| Calcium | 42mg3% | 17mg1% | +25mg |
| Iron | 1.4mg8% | 2.5mg14% | <0.1mg |
| Potassium | 389mg8% | 320mg7% | +69mg |
| Phosphorus | 69mg6% | 319mg26% | <0.1mg |
| Magnesium | 23mg5% | 221mg53% | <0.1mg |
| Zinc | 0.42mg4% | 2.4mg22% | <0.1mg |
| Copper | <0.1mg8% | 0.62mg69% | <0.1mg |
| Manganese | 0.34mg15% | 1.6mg70% | <0.1mg |
| Selenium | 1.6mcg3% | 8.4mcg15% | <0.1mcg |
🔬Nutritional Analysis
Calories: Brussels Sprouts 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 Brussels Sprouts the better choice for calorie-conscious diets.
Protein: Buckwheat Groats Roasted Dry provides more protein with 11.7g versus 3.38g per 100g. In terms of protein-to-calorie efficiency, Brussels Sprouts offers better value for building and maintaining muscle.
Fat: Buckwheat Groats Roasted Dry has more fat (2.71g vs 0.3g 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 (Brussels Sprouts: 38mcg vs 0mcg), Vitamin C (Brussels Sprouts: 85mg vs 0mg), Niacin (B3) (Buckwheat Groats Roasted Dry: 5.14mg vs 0.745mg).
Key Minerals: Notable mineral differences include Magnesium (Buckwheat Groats Roasted Dry: 221mg vs 23mg), Copper (Buckwheat Groats Roasted Dry: 0.624mg vs 0.07mg), Zinc (Buckwheat Groats Roasted Dry: 2.42mg vs 0.42mg).
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet. Buckwheat Groats Roasted Dry fits a high-fiber diet.