Buckwheat Groats Roasted DryvsEgg Duck Whole
🎯When to Eat What
Goal-based picks for Buckwheat Groats Roasted Dry vs Egg Duck Whole
Go with Egg Duck Whole at just 185 kcal per 100g — 47% 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.
Egg Duck Whole's natural fat (13.8g/100g) helps your body absorb fat-soluble nutrients like vitamin A and vitamin D — not all fat is bad, moderate amounts are essential.
Buckwheat Groats Roasted Dry is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Egg Duck Whole has 884mg cholesterol per 100g, but current research shows dietary cholesterol has minimal effect on blood cholesterol for most people — it's saturated and trans fats that matter more.
Buckwheat Groats Roasted Dry provides 320mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Buckwheat Groats Roasted Dry | Egg Duck Whole | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 346kcal17% | 185kcal9% | +161kcal |
| Protein | 12g23% | 13g26% | <0.1g |
| Total Fat | 2.7g3% | 14g18% | <0.1g |
| Saturated Fat | 0.59g3% | 3.7g18% | <0.1g |
| Cholesterol | 0mg0% | 884mg295% | <0.1mg |
| Carbohydrates | 75g27% | 1.4g1% | +74g |
| Dietary Fiber | 10g37% | 0g0% | +10g |
| Sugars | — | 0.93g | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 194mcg22% | <0.1mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 1.7mcg9% | <0.1mcg |
| Vitamin E | — | 1.3mg9% | — |
| Vitamin K | — | 0.40mcg0% | — |
| Vitamin B6 | 0.35mg21% | 0.25mg15% | +0.10mg |
| Vitamin B12 | 0mcg0% | 5.4mcg225% | <0.1mcg |
| Folate | 42mcg11% | 80mcg20% | <0.1mcg |
| Thiamin (B1) | 0.22mg19% | 0.16mg13% | +<0.1mg |
| Riboflavin (B2) | 0.27mg21% | 0.40mg31% | <0.1mg |
| Niacin (B3) | 5.1mg32% | 0.20mg1% | +4.9mg |
| 🔶Minerals | |||
| Sodium | 11mg0% | 146mg6% | <0.1mg |
| Calcium | 17mg1% | 64mg5% | <0.1mg |
| Iron | 2.5mg14% | 3.9mg21% | <0.1mg |
| Potassium | 320mg7% | 222mg5% | +98mg |
| Phosphorus | 319mg26% | 220mg18% | +99mg |
| Magnesium | 221mg53% | 17mg4% | +204mg |
| Zinc | 2.4mg22% | 1.4mg13% | +1.0mg |
| Copper | 0.62mg69% | <0.1mg7% | +0.56mg |
| Manganese | 1.6mg70% | <0.1mg2% | +1.6mg |
| Selenium | 8.4mcg15% | 36mcg66% | <0.1mcg |
🔬Nutritional Analysis
Calories: Egg Duck Whole is significantly lower in calories at just 185 kcal per 100g compared to 346 kcal for Buckwheat Groats Roasted Dry — that's 87% fewer calories, making Egg Duck Whole the better choice for calorie-conscious diets.
Protein: Egg Duck Whole provides more protein with 12.8g versus 11.7g per 100g. In terms of protein-to-calorie efficiency, Egg Duck Whole offers better value for building and maintaining muscle.
Fat: Egg Duck Whole has more fat (13.8g 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. Buckwheat Groats Roasted Dry has less saturated fat (0.591g vs 3.68g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Egg Duck Whole: 194mcg vs 0mcg), Vitamin D (Egg Duck Whole: 1.7mcg vs 0mcg), Vitamin B12 (Egg Duck Whole: 5.4mcg vs 0mcg).
Key Minerals: Notable mineral differences include Manganese (Buckwheat Groats Roasted Dry: 1.62mg vs 0.038mg), Sodium (Egg Duck Whole: 146mg vs 11mg), Magnesium (Buckwheat Groats Roasted Dry: 221mg vs 17mg).
Diet Suitability: Egg Duck Whole fits a low-carb or keto diet. Buckwheat Groats Roasted Dry fits a low-fat diet. Buckwheat Groats Roasted Dry fits a low-sodium diet. Buckwheat Groats Roasted Dry fits a high-fiber diet.