Buckwheat Groats Roasted DryvsHam Minced
🎯When to Eat What
Goal-based picks for Buckwheat Groats Roasted Dry vs Ham Minced
Go with Ham Minced at just 263 kcal per 100g — 24% fewer calories.
Ham Minced packs 16.3g of protein per 100g (25% of calories from protein) — the better pick for muscle growth and recovery.
Buckwheat Groats Roasted Dry is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Ham Minced has only 2g of carbs per 100g, making it the clear choice for low-carb and ketogenic diets.
Buckwheat Groats Roasted Dry has 2.47mg of iron per 100g — important for energy levels and preventing iron-deficiency anemia.
Buckwheat Groats Roasted Dry edges ahead overall with more fiber, less saturated fat — making it the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Buckwheat Groats Roasted Dry | Ham Minced | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 346kcal17% | 263kcal13% | +83kcal |
| Protein | 12g23% | 16g33% | <0.1g |
| Total Fat | 2.7g3% | 21g27% | <0.1g |
| Saturated Fat | 0.59g3% | 7.2g36% | <0.1g |
| Cholesterol | 0mg0% | 70mg23% | <0.1mg |
| Carbohydrates | 75g27% | 1.8g1% | +73g |
| Dietary Fiber | 10g37% | 0g0% | +10g |
| Sugars | — | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0.70mcg3% | <0.1mcg |
| Vitamin E | — | 0.27mg2% | — |
| Vitamin K | — | 0mcg0% | — |
| Vitamin B6 | 0.35mg21% | 0.26mg15% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0.95mcg40% | <0.1mcg |
| Folate | 42mcg11% | 1.0mcg0% | +41mcg |
| Thiamin (B1) | 0.22mg19% | 0.71mg59% | <0.1mg |
| Riboflavin (B2) | 0.27mg21% | 0.19mg15% | +<0.1mg |
| Niacin (B3) | 5.1mg32% | 4.2mg26% | +0.98mg |
| 🔶Minerals | |||
| Sodium | 11mg0% | 1240mg54% | <0.1mg |
| Calcium | 17mg1% | 10mg1% | +7.0mg |
| Iron | 2.5mg14% | 0.79mg4% | +1.7mg |
| Potassium | 320mg7% | 311mg7% | +9.0mg |
| Phosphorus | 319mg26% | 157mg13% | +162mg |
| Magnesium | 221mg53% | 16mg4% | +205mg |
| Zinc | 2.4mg22% | 1.9mg17% | +0.52mg |
| Copper | 0.62mg69% | <0.1mg9% | +0.54mg |
| Manganese | 1.6mg70% | <0.1mg1% | +1.6mg |
| Selenium | 8.4mcg15% | 20mcg36% | <0.1mcg |
🔬Nutritional Analysis
Calories: Ham Minced is significantly lower in calories at just 263 kcal per 100g compared to 346 kcal for Buckwheat Groats Roasted Dry — that's 32% fewer calories, making Ham Minced the better choice for calorie-conscious diets.
Protein: Ham Minced provides more protein with 16.3g versus 11.7g per 100g. In terms of protein-to-calorie efficiency, Ham Minced offers better value for building and maintaining muscle.
Fat: Buckwheat Groats Roasted Dry is the leaner option with 2.71g of total fat per 100g compared to 20.7g. Buckwheat Groats Roasted Dry has less saturated fat (0.591g vs 7.18g).
Key Vitamins: The most notable vitamin differences are in Vitamin D (Ham Minced: 0.7mcg vs 0mcg), Vitamin B12 (Ham Minced: 0.95mcg vs 0mcg), Folate (Buckwheat Groats Roasted Dry: 42mcg vs 1mcg).
Key Minerals: Notable mineral differences include Sodium (Ham Minced: 1240mg vs 11mg), Manganese (Buckwheat Groats Roasted Dry: 1.62mg vs 0.031mg), Magnesium (Buckwheat Groats Roasted Dry: 221mg vs 16mg).
Diet Suitability: Ham Minced 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.