Buckwheat Groats Dry (Roasted)vsCouscous Dry
Buckwheat Groats Dry (Roasted) has 346 calories and 12g protein per 100g. Couscous Dry has 376 calories and 13g protein per 100g Couscous Dry has more protein, Buckwheat Groats Dry (Roasted) is lower in calories.
🎯When to Eat What
Goal-based picks for Buckwheat Groats Dry (Roasted) vs Couscous Dry
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) is the heart-friendlier option with more fiber, more potassium.
Buckwheat Groats Dry (Roasted) provides 320mg of potassium per 100g — important for muscle function and hydration.
Buckwheat Groats Dry (Roasted) has 2.5mg of iron per 100g — important for energy and preventing anemia.
Buckwheat Groats Dry (Roasted) edges ahead overall with more fiber, more potassium — the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Buckwheat Groats Roasted Dry | Couscous Dry | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 346kcal17% | 376kcal19% | <0.1kcal |
| Protein | 12g23% | 13g26% | <0.1g |
| Total Fat | 2.7g3% | 0.64g1% | +2.1g |
| Saturated Fat | 0.59g3% | 0.12g1% | +0.47g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 75g27% | 77g28% | <0.1g |
| Dietary Fiber | 10g37% | 5.0g18% | +5.3g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin B6 | 0.35mg21% | 0.11mg6% | +0.24mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 42mcg11% | 20mcg5% | +22mcg |
| Thiamin (B1) | 0.22mg19% | 0.16mg14% | +<0.1mg |
| Riboflavin (B2) | 0.27mg21% | <0.1mg6% | +0.19mg |
| Niacin (B3) | 5.1mg32% | 3.5mg22% | +1.6mg |
| 🔶Minerals | |||
| Sodium | 11mg0% | 10mg0% | +1.0mg |
| Calcium | 17mg1% | 24mg2% | <0.1mg |
| Iron | 2.5mg14% | 1.1mg6% | +1.4mg |
| Potassium | 320mg7% | 166mg4% | +154mg |
| Phosphorus | 319mg26% | 170mg14% | +149mg |
| Magnesium | 221mg53% | 44mg10% | +177mg |
| Zinc | 2.4mg22% | 0.83mg8% | +1.6mg |
| Copper | 0.62mg69% | 0.25mg27% | +0.38mg |
| Manganese | 1.6mg70% | 0.78mg34% | +0.84mg |
| Selenium | 8.4mcg15% | — | — |
🔬Nutritional Analysis
Calories: Buckwheat Groats Dry (Roasted) is moderately lower in calories than Couscous Dry, containing 346 kcal compared to 376 kcal per 100g (9% fewer calories).
Protein: Couscous Dry provides more protein with 12.8g versus 11.7g per 100g. In terms of protein-to-calorie efficiency, Couscous Dry offers better value for building and maintaining muscle.
Fat: Buckwheat Groats Dry (Roasted) has more fat (2.71g vs 0.64g 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 Riboflavin (B2) (Buckwheat Groats Dry (Roasted): 0.271mg vs 0.078mg), Vitamin B6 (Buckwheat Groats Dry (Roasted): 0.353mg vs 0.11mg), Folate (Buckwheat Groats Dry (Roasted): 42mcg vs 20mcg).
Key Minerals: Notable mineral differences include Magnesium (Buckwheat Groats Dry (Roasted): 221mg vs 44mg), Zinc (Buckwheat Groats Dry (Roasted): 2.42mg vs 0.83mg), Copper (Buckwheat Groats Dry (Roasted): 0.624mg vs 0.247mg).
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet. Buckwheat Groats Dry (Roasted) fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Buckwheat Groats Dry (Roasted) or Couscous Dry?
- Couscous Dry has more protein with 12.8g per 100g compared to 11.7g for Buckwheat Groats Dry (Roasted).
- Which is lower in calories, Buckwheat Groats Dry (Roasted) or Couscous Dry?
- Buckwheat Groats Dry (Roasted) is lower in calories with 346 kcal per 100g versus 376 kcal.
- Is Buckwheat Groats Dry (Roasted) or Couscous Dry healthier?
- It depends on your goals. Buckwheat Groats Dry (Roasted) has 346 calories and 11.7g protein per 100g, while Couscous Dry has 376 calories and 12.8g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Buckwheat Groats Dry (Roasted) or Couscous Dry?
- Couscous Dry is leaner with 0.64g of fat per 100g compared to 2.71g.
- Which has more fiber, Buckwheat Groats Dry (Roasted) or Couscous Dry?
- Buckwheat Groats Dry (Roasted) has more fiber with 10.3g per 100g compared to 5g.