Buckwheat Groats Dry (Roasted)vsQuinoa (Cooked)
Buckwheat Groats Dry (Roasted) has 346 calories and 12g protein per 100g. Quinoa (Cooked) has 120 calories and 4.4g protein per 100g Buckwheat Groats Dry (Roasted) has more protein, Quinoa (Cooked) is lower in calories.
π―When to Eat What
Goal-based picks for Buckwheat Groats Dry (Roasted) vs Quinoa (Cooked)
Go with Quinoa (Cooked) at just 120 kcal per 100g β 65% fewer calories.
Buckwheat Groats Dry (Roasted) will keep you satisfied longer with 10.3g fiber, 11.7g protein β 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) edges ahead overall with more fiber, more protein, more potassium β the more nutritious option for everyday eating.
π₯Calorie Breakdown
πͺMacronutrient Comparison
πΈοΈNutrient Profile
Values as % of Daily Value (capped at 150%)
πFull Nutrition Comparison
| Nutrient | Buckwheat Groats Roasted Dry | Quinoa | Diff |
|---|---|---|---|
| πͺMacronutrients | |||
| Calories | 346kcal17% | 120kcal6% | +226kcal |
| Protein | 12g23% | 4.4g9% | +7.3g |
| Total Fat | 2.7g3% | 1.9g2% | +0.79g |
| Saturated Fat | 0.59g3% | 0.23g1% | +0.36g |
| Cholesterol | 0mg0% | 0mg0% | β |
| Carbohydrates | 75g27% | 21g8% | +54g |
| Dietary Fiber | 10g37% | 2.8g10% | +7.5g |
| Sugars | β | 0.87g | β |
| β¨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | β |
| Vitamin C | 0mg0% | 0mg0% | β |
| Vitamin D | 0mcg0% | 0mcg0% | β |
| Vitamin E | β | 0.63mg4% | β |
| Vitamin K | β | 0mcg0% | β |
| Vitamin B6 | 0.35mg21% | 0.12mg7% | +0.23mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | β |
| Folate | 42mcg11% | 42mcg11% | β |
| Thiamin (B1) | 0.22mg19% | 0.11mg9% | +0.12mg |
| Riboflavin (B2) | 0.27mg21% | 0.11mg8% | +0.16mg |
| Niacin (B3) | 5.1mg32% | 0.41mg3% | +4.7mg |
| πΆMinerals | |||
| Sodium | 11mg0% | 7.0mg0% | +4.0mg |
| Calcium | 17mg1% | 17mg1% | β |
| Iron | 2.5mg14% | 1.5mg8% | +0.98mg |
| Potassium | 320mg7% | 172mg4% | +148mg |
| Phosphorus | 319mg26% | 152mg12% | +167mg |
| Magnesium | 221mg53% | 64mg15% | +157mg |
| Zinc | 2.4mg22% | 1.1mg10% | +1.3mg |
| Copper | 0.62mg69% | 0.19mg21% | +0.43mg |
| Manganese | 1.6mg70% | 0.63mg27% | +0.99mg |
| Selenium | 8.4mcg15% | 2.8mcg5% | +5.6mcg |
π¬Nutritional Analysis
Calories: Quinoa (Cooked) is significantly lower in calories at just 120 kcal per 100g compared to 346 kcal for Buckwheat Groats Dry (Roasted) β that's 188% fewer calories, making Quinoa (Cooked) the better choice for calorie-conscious diets.
Protein: Buckwheat Groats Dry (Roasted) has more protein per 100g (11.7g vs 4.4g), but Quinoa (Cooked) delivers more protein per calorie β a more useful measure when calorie budgets matter.
Fat: Buckwheat Groats Dry (Roasted) has more fat (2.71g vs 1.92g per 100g), but the combination of fat and protein makes it more satiating β dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Niacin (B3) (Buckwheat Groats Dry (Roasted): 5.14mg vs 0.412mg), Vitamin B6 (Buckwheat Groats Dry (Roasted): 0.353mg vs 0.123mg), Riboflavin (B2) (Buckwheat Groats Dry (Roasted): 0.271mg vs 0.11mg).
Key Minerals: Notable mineral differences include Magnesium (Buckwheat Groats Dry (Roasted): 221mg vs 64mg), Copper (Buckwheat Groats Dry (Roasted): 0.624mg vs 0.192mg), Selenium (Buckwheat Groats Dry (Roasted): 8.4mcg vs 2.8mcg).
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet. Buckwheat Groats Dry (Roasted) fits a high-fiber diet.
πRelated Comparisons
More with Buckwheat Groats Dry
More with Quinoa
βFrequently Asked Questions
- Which has more protein, Buckwheat Groats Dry (Roasted) or Quinoa (Cooked)?
- Buckwheat Groats Dry (Roasted) has more protein with 11.7g per 100g compared to 4.4g for Quinoa (Cooked).
- Which is lower in calories, Buckwheat Groats Dry (Roasted) or Quinoa (Cooked)?
- Quinoa (Cooked) is lower in calories with 120 kcal per 100g versus 346 kcal.
- Is Buckwheat Groats Dry (Roasted) or Quinoa (Cooked) healthier?
- It depends on your goals. Buckwheat Groats Dry (Roasted) has 346 calories and 11.7g protein per 100g, while Quinoa (Cooked) has 120 calories and 4.4g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Buckwheat Groats Dry (Roasted) or Quinoa (Cooked)?
- Quinoa (Cooked) is leaner with 1.92g of fat per 100g compared to 2.71g.
- Which has more fiber, Buckwheat Groats Dry (Roasted) or Quinoa (Cooked)?
- Buckwheat Groats Dry (Roasted) has more fiber with 10.3g per 100g compared to 2.8g.