Buckwheat Groats Dry (Roasted)vsQuinoa (Cooked)

Buckwheat Groats Dry (Roasted) has more protein, while Quinoa (Cooked) is lower in calories.

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.

🎯When to Eat What

Goal-based picks for Buckwheat Groats Dry (Roasted) vs Quinoa (Cooked)

βš–οΈWatching your weight

Go with Quinoa (Cooked) at just 120 kcal per 100g β€” 65% fewer calories.

πŸ«„Staying full longer

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.

❀️Heart health

Buckwheat Groats Dry (Roasted) is the heart-friendlier option with more fiber, more potassium.

πŸ†Overall healthier choice

Buckwheat Groats Dry (Roasted) edges ahead overall with more fiber, more protein, more potassium β€” the more nutritious option for everyday eating.

πŸ”₯Calorie Breakdown

Buckwheat Groats Dry (Roasted)
346kcal
Protein13%
Carbs81%
Fat6%
Quinoa (Cooked)
120kcal
Protein15%
Carbs71%
Fat14%

πŸ’ͺMacronutrient Comparison

Buckwheat Groats Dry (Roasted)Quinoa (Cooked)
Proteinβœ“ Buckwheat Groats Dry (Roasted)
12g
4.4g
Carbohydratesβœ“ Buckwheat Groats Dry (Roasted)
75g
21g
Total Fatβœ“ Quinoa (Cooked)
2.7g
1.9g
Dietary Fiberβœ“ Buckwheat Groats Dry (Roasted)
10g
2.8g

πŸ•ΈοΈNutrient Profile

Protein23% Β· 9%Fiber37% Β· 10%Vit C0% Β· 0%Iron14% Β· 8%Calcium1% Β· 1%Potassium7% Β· 4%Vit A0% Β· 0%Magnesium53% Β· 15%
Buckwheat Groats Dry (Roasted)
Quinoa (Cooked)

Values as % of Daily Value (capped at 150%)

πŸ“ŠFull Nutrition Comparison

NutrientBuckwheat Groats Roasted DryQuinoaDiff
πŸ’ͺMacronutrients
Calories346kcal17%120kcal6%+226kcal
Protein12g23%4.4g9%+7.3g
Total Fat2.7g3%1.9g2%+0.79g
Saturated Fat0.59g3%0.23g1%+0.36g
Cholesterol0mg0%0mg0%β€”
Carbohydrates75g27%21g8%+54g
Dietary Fiber10g37%2.8g10%+7.5g
Sugarsβ€”0.87gβ€”
✨Vitamins
Vitamin A0mcg0%0mcg0%β€”
Vitamin C0mg0%0mg0%β€”
Vitamin D0mcg0%0mcg0%β€”
Vitamin Eβ€”0.63mg4%β€”
Vitamin Kβ€”0mcg0%β€”
Vitamin B60.35mg21%0.12mg7%+0.23mg
Vitamin B120mcg0%0mcg0%β€”
Folate42mcg11%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
πŸ”ΆMinerals
Sodium11mg0%7.0mg0%+4.0mg
Calcium17mg1%17mg1%β€”
Iron2.5mg14%1.5mg8%+0.98mg
Potassium320mg7%172mg4%+148mg
Phosphorus319mg26%152mg12%+167mg
Magnesium221mg53%64mg15%+157mg
Zinc2.4mg22%1.1mg10%+1.3mg
Copper0.62mg69%0.19mg21%+0.43mg
Manganese1.6mg70%0.63mg27%+0.99mg
Selenium8.4mcg15%2.8mcg5%+5.6mcg

πŸ”¬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.

πŸ”—Related Comparisons

❓Frequently 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.
Data from USDA FoodData Central. All values per 100g.