Buckwheat Groats Dry (Roasted)vsCornmeal Whole-grain
Buckwheat Groats Dry (Roasted) has 346 calories and 12g protein per 100g. Cornmeal Whole-grain has 362 calories and 8.1g protein per 100g Buckwheat Groats Dry (Roasted) has more protein, Buckwheat Groats Dry (Roasted) is lower in calories.
🎯When to Eat What
Goal-based picks for Buckwheat Groats Dry (Roasted) vs Cornmeal Whole-grain
Buckwheat Groats Dry (Roasted) will keep you satisfied longer with 10.3g fiber, 11.7g protein — fat and protein slow digestion while fiber adds bulk.
Buckwheat Groats Dry (Roasted) packs 11.7g of protein per 100g (14% of calories from protein) — the better pick for muscle growth and recovery.
Buckwheat Groats Dry (Roasted) is the heart-friendlier option with less sodium, more fiber, more potassium.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Buckwheat Groats Roasted Dry | Cornmeal Whole-grain White | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 346kcal17% | 362kcal18% | <0.1kcal |
| Protein | 12g23% | 8.1g16% | +3.6g |
| Total Fat | 2.7g3% | 3.6g5% | <0.1g |
| Saturated Fat | 0.59g3% | 0.51g3% | +<0.1g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 75g27% | 77g28% | <0.1g |
| Dietary Fiber | 10g37% | 7.3g26% | +3.0g |
| Sugars | — | 0.64g | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | — | 0.42mg3% | — |
| Vitamin K | — | 0.30mcg0% | — |
| Vitamin B6 | 0.35mg21% | 0.30mg18% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 42mcg11% | 25mcg6% | +17mcg |
| Thiamin (B1) | 0.22mg19% | 0.39mg32% | <0.1mg |
| Riboflavin (B2) | 0.27mg21% | 0.20mg15% | +<0.1mg |
| Niacin (B3) | 5.1mg32% | 3.6mg23% | +1.5mg |
| 🔶Minerals | |||
| Sodium | 11mg0% | 35mg2% | <0.1mg |
| Calcium | 17mg1% | 6.0mg0% | +11mg |
| Iron | 2.5mg14% | 3.5mg19% | <0.1mg |
| Potassium | 320mg7% | 287mg6% | +33mg |
| Phosphorus | 319mg26% | 241mg19% | +78mg |
| Magnesium | 221mg53% | 127mg30% | +94mg |
| Zinc | 2.4mg22% | 1.8mg17% | +0.60mg |
| Copper | 0.62mg69% | 0.19mg21% | +0.43mg |
| Manganese | 1.6mg70% | 0.50mg22% | +1.1mg |
| Selenium | 8.4mcg15% | 16mcg28% | <0.1mcg |
🔬Nutritional Analysis
Calories: Buckwheat Groats Dry (Roasted) is moderately lower in calories than Cornmeal Whole-grain, containing 346 kcal compared to 362 kcal per 100g (5% fewer calories).
Protein: Buckwheat Groats Dry (Roasted) provides more protein with 11.7g versus 8.12g per 100g. In terms of protein-to-calorie efficiency, Buckwheat Groats Dry (Roasted) offers better value for building and maintaining muscle.
Fat: Cornmeal Whole-grain has more fat (3.59g 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) (Cornmeal Whole-grain: 0.385mg vs 0.224mg), Folate (Buckwheat Groats Dry (Roasted): 42mcg vs 25mcg), Niacin (B3) (Buckwheat Groats Dry (Roasted): 5.14mg vs 3.63mg).
Key Minerals: Notable mineral differences include Sodium (Cornmeal Whole-grain: 35mg vs 11mg), Copper (Buckwheat Groats Dry (Roasted): 0.624mg vs 0.193mg), Manganese (Buckwheat Groats Dry (Roasted): 1.62mg vs 0.498mg).
Diet Suitability: Buckwheat Groats Dry (Roasted) fits a low-fat diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
🔗Related Comparisons
More with Buckwheat Groats Dry
More with Cornmeal Whole-grain
❓Frequently Asked Questions
- Which has more protein, Buckwheat Groats Dry (Roasted) or Cornmeal Whole-grain?
- Buckwheat Groats Dry (Roasted) has more protein with 11.7g per 100g compared to 8.12g for Cornmeal Whole-grain.
- Which is lower in calories, Buckwheat Groats Dry (Roasted) or Cornmeal Whole-grain?
- Buckwheat Groats Dry (Roasted) is lower in calories with 346 kcal per 100g versus 362 kcal.
- Is Buckwheat Groats Dry (Roasted) or Cornmeal Whole-grain healthier?
- It depends on your goals. Buckwheat Groats Dry (Roasted) has 346 calories and 11.7g protein per 100g, while Cornmeal Whole-grain has 362 calories and 8.12g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Buckwheat Groats Dry (Roasted) or Cornmeal Whole-grain?
- Buckwheat Groats Dry (Roasted) is leaner with 2.71g of fat per 100g compared to 3.59g.
- Which has more fiber, Buckwheat Groats Dry (Roasted) or Cornmeal Whole-grain?
- Buckwheat Groats Dry (Roasted) has more fiber with 10.3g per 100g compared to 7.3g.