Buckwheat Groats Roasted DryvsPork Loin Backribs Bone-in Lean Only
🎯When to Eat What
Goal-based picks for Buckwheat Groats Roasted Dry vs Pork Loin Backribs Bone-in Lean Only
Go with Pork Loin Backribs Bone-in Lean Only at just 172 kcal per 100g — 50% fewer calories.
Pork Loin Backribs Bone-in Lean Only's natural fat (9.84g/100g) helps your body absorb fat-soluble nutrients like vitamin D — not all fat is bad, moderate amounts are essential.
Pork Loin Backribs Bone-in Lean Only packs 20.8g of protein per 100g (48% 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.
Buckwheat Groats Roasted Dry provides 320mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
Pork Loin Backribs Bone-in Lean Only has only 0g of carbs per 100g, making it the clear choice for low-carb and ketogenic diets.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Buckwheat Groats Roasted Dry | Pork Loin Backribs Bone-in Lean Only | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 346kcal17% | 172kcal9% | +174kcal |
| Protein | 12g23% | 21g42% | <0.1g |
| Total Fat | 2.7g3% | 9.8g13% | <0.1g |
| Saturated Fat | 0.59g3% | 3.5g17% | <0.1g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 0mg0% | 66mg22% | <0.1mg |
| Carbohydrates | 75g27% | 0g0% | +75g |
| Dietary Fiber | 10g37% | 0g0% | +10g |
| Sugars | — | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 3.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0.90mcg5% | <0.1mcg |
| Vitamin E | — | 0.20mg1% | — |
| Vitamin K | — | 0mcg0% | — |
| Vitamin B6 | 0.35mg21% | 0.47mg27% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0.54mcg23% | <0.1mcg |
| Folate | 42mcg11% | 0mcg0% | +42mcg |
| Thiamin (B1) | 0.22mg19% | 0.50mg41% | <0.1mg |
| Riboflavin (B2) | 0.27mg21% | 0.33mg25% | <0.1mg |
| Niacin (B3) | 5.1mg32% | 7.3mg45% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 11mg0% | 95mg4% | <0.1mg |
| Calcium | 17mg1% | 26mg2% | <0.1mg |
| Iron | 2.5mg14% | 0.84mg5% | +1.6mg |
| Potassium | 320mg7% | 268mg6% | +52mg |
| Phosphorus | 319mg26% | 165mg13% | +154mg |
| Magnesium | 221mg53% | 17mg4% | +204mg |
| Zinc | 2.4mg22% | 2.7mg25% | <0.1mg |
| Copper | 0.62mg69% | <0.1mg10% | +0.53mg |
| Manganese | 1.6mg70% | <0.1mg0% | +1.6mg |
| Selenium | 8.4mcg15% | 33mcg61% | <0.1mcg |
🔬Nutritional Analysis
Calories: Pork Loin Backribs Bone-in Lean Only is significantly lower in calories at just 172 kcal per 100g compared to 346 kcal for Buckwheat Groats Roasted Dry — that's 101% fewer calories, making Pork Loin Backribs Bone-in Lean Only the better choice for calorie-conscious diets.
Protein: Pork Loin Backribs Bone-in Lean Only provides more protein with 20.8g versus 11.7g per 100g. In terms of protein-to-calorie efficiency, Pork Loin Backribs Bone-in Lean Only offers better value for building and maintaining muscle.
Fat: Pork Loin Backribs Bone-in Lean Only has more fat (9.84g 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 3.48g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Pork Loin Backribs Bone-in Lean Only: 3mcg vs 0mcg), Vitamin D (Pork Loin Backribs Bone-in Lean Only: 0.9mcg vs 0mcg), Vitamin B12 (Pork Loin Backribs Bone-in Lean Only: 0.54mcg vs 0mcg).
Key Minerals: Notable mineral differences include Manganese (Buckwheat Groats Roasted Dry: 1.62mg vs 0.009mg), Magnesium (Buckwheat Groats Roasted Dry: 221mg vs 17mg), Sodium (Pork Loin Backribs Bone-in Lean Only: 95mg vs 11mg).
Diet Suitability: Pork Loin Backribs Bone-in Lean Only fits a low-carb or keto diet. Pork Loin Backribs Bone-in Lean Only fits a high-protein diet. Buckwheat Groats Roasted Dry fits a low-fat diet. Both fit a low-sodium diet. Buckwheat Groats Roasted Dry fits a high-fiber diet.