Buckwheat Groats Dry (Roasted)vsPasta Dry
Buckwheat Groats Dry (Roasted) has 346 calories and 12g protein per 100g. Pasta Dry has 371 calories and 13g protein per 100g Pasta 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 Pasta 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.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Buckwheat Groats Roasted Dry | Pasta Dry Enriched | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 346kcal17% | 371kcal19% | <0.1kcal |
| Protein | 12g23% | 13g26% | <0.1g |
| Total Fat | 2.7g3% | 1.5g2% | +1.2g |
| Saturated Fat | 0.59g3% | 0.28g1% | +0.31g |
| Trans Fat | — | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 75g27% | 75g27% | +0.30g |
| Dietary Fiber | 10g37% | 3.2g11% | +7.1g |
| Sugars | — | 2.7g | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | — | 0.11mg1% | — |
| Vitamin K | — | 0.10mcg0% | — |
| Vitamin B6 | 0.35mg21% | 0.14mg8% | +0.21mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 42mcg11% | 237mcg59% | <0.1mcg |
| Thiamin (B1) | 0.22mg19% | 0.89mg74% | <0.1mg |
| Riboflavin (B2) | 0.27mg21% | 0.40mg31% | <0.1mg |
| Niacin (B3) | 5.1mg32% | 7.2mg45% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 11mg0% | 6.0mg0% | +5.0mg |
| Calcium | 17mg1% | 21mg2% | <0.1mg |
| Iron | 2.5mg14% | 3.3mg18% | <0.1mg |
| Potassium | 320mg7% | 223mg5% | +97mg |
| Phosphorus | 319mg26% | 189mg15% | +130mg |
| Magnesium | 221mg53% | 53mg13% | +168mg |
| Zinc | 2.4mg22% | 1.4mg13% | +1.0mg |
| Copper | 0.62mg69% | 0.29mg32% | +0.34mg |
| Manganese | 1.6mg70% | 0.92mg40% | +0.70mg |
| Selenium | 8.4mcg15% | 63mcg115% | <0.1mcg |
🔬Nutritional Analysis
Calories: Buckwheat Groats Dry (Roasted) is moderately lower in calories than Pasta Dry, containing 346 kcal compared to 371 kcal per 100g (7% fewer calories).
Protein: Pasta Dry provides more protein with 13g versus 11.7g per 100g. In terms of protein-to-calorie efficiency, Pasta Dry offers better value for building and maintaining muscle.
Fat: Buckwheat Groats Dry (Roasted) has more fat (2.71g vs 1.51g 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 Folate (Pasta Dry: 237mcg vs 42mcg), Thiamin (B1) (Pasta Dry: 0.891mg vs 0.224mg), Vitamin B6 (Buckwheat Groats Dry (Roasted): 0.353mg vs 0.142mg).
Key Minerals: Notable mineral differences include Selenium (Pasta Dry: 63.2mcg vs 8.4mcg), Magnesium (Buckwheat Groats Dry (Roasted): 221mg vs 53mg), Copper (Buckwheat Groats Dry (Roasted): 0.624mg vs 0.289mg).
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 Pasta Dry?
- Pasta Dry has more protein with 13g per 100g compared to 11.7g for Buckwheat Groats Dry (Roasted).
- Which is lower in calories, Buckwheat Groats Dry (Roasted) or Pasta Dry?
- Buckwheat Groats Dry (Roasted) is lower in calories with 346 kcal per 100g versus 371 kcal.
- Is Buckwheat Groats Dry (Roasted) or Pasta Dry healthier?
- It depends on your goals. Buckwheat Groats Dry (Roasted) has 346 calories and 11.7g protein per 100g, while Pasta Dry has 371 calories and 13g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Buckwheat Groats Dry (Roasted) or Pasta Dry?
- Pasta Dry is leaner with 1.51g of fat per 100g compared to 2.71g.
- Which has more fiber, Buckwheat Groats Dry (Roasted) or Pasta Dry?
- Buckwheat Groats Dry (Roasted) has more fiber with 10.3g per 100g compared to 3.2g.