Buckwheat Groats Dry (Roasted)vsBrown Rice (Raw)
Buckwheat Groats Dry (Roasted) has 346 calories and 12g protein per 100g. Brown Rice (Raw) has 367 calories and 7.5g protein per 100g Buckwheat Groats Dry (Roasted) has more protein, Buckwheat Groats Dry (Roasted) is lower in calories.
🎯When to Eat What
Goal-based picks for Buckwheat Groats Dry (Roasted) vs Brown Rice (Raw)
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) packs 11.7g of protein per 100g (14% of calories from protein) — the better pick for muscle growth and recovery.
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.
Buckwheat Groats Dry (Roasted) has 2.5mg of iron per 100g — important for energy and preventing anemia.
Buckwheat Groats Dry (Roasted) edges ahead overall with more fiber, more protein, more potassium — the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Buckwheat Groats Roasted Dry | Rice Brown Long-grain Long Grain Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 346kcal17% | 367kcal18% | <0.1kcal |
| Protein | 12g23% | 7.5g15% | +4.2g |
| Total Fat | 2.7g3% | 3.2g4% | <0.1g |
| Saturated Fat | 0.59g3% | 0.59g3% | — |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 75g27% | 76g28% | <0.1g |
| Dietary Fiber | 10g37% | 3.6g13% | +6.7g |
| Sugars | — | 0.66g | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | — | 0.60mg4% | — |
| Vitamin K | — | 0.60mcg1% | — |
| Vitamin B6 | 0.35mg21% | 0.48mg28% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 42mcg11% | 23mcg6% | +19mcg |
| Thiamin (B1) | 0.22mg19% | 0.54mg45% | <0.1mg |
| Riboflavin (B2) | 0.27mg21% | <0.1mg7% | +0.18mg |
| Niacin (B3) | 5.1mg32% | 6.5mg41% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 11mg0% | 5.0mg0% | +6.0mg |
| Calcium | 17mg1% | 9.0mg1% | +8.0mg |
| Iron | 2.5mg14% | 1.3mg7% | +1.2mg |
| Potassium | 320mg7% | 250mg5% | +70mg |
| Phosphorus | 319mg26% | 311mg25% | +8.0mg |
| Magnesium | 221mg53% | 116mg28% | +105mg |
| Zinc | 2.4mg22% | 2.1mg19% | +0.29mg |
| Copper | 0.62mg69% | 0.30mg34% | +0.32mg |
| Manganese | 1.6mg70% | 2.9mg124% | <0.1mg |
| Selenium | 8.4mcg15% | 17mcg31% | <0.1mcg |
🔬Nutritional Analysis
Calories: Buckwheat Groats Dry (Roasted) is moderately lower in calories than Brown Rice (Raw), containing 346 kcal compared to 367 kcal per 100g (6% fewer calories).
Protein: Buckwheat Groats Dry (Roasted) provides more protein with 11.7g versus 7.54g per 100g. In terms of protein-to-calorie efficiency, Buckwheat Groats Dry (Roasted) offers better value for building and maintaining muscle.
Fat: Both have similar fat content — Buckwheat Groats Dry (Roasted) has 2.71g and Brown Rice (Raw) has 3.2g per 100g.
Key Vitamins: The most notable vitamin differences are in Riboflavin (B2) (Buckwheat Groats Dry (Roasted): 0.271mg vs 0.095mg), Thiamin (B1) (Brown Rice (Raw): 0.541mg vs 0.224mg), Folate (Buckwheat Groats Dry (Roasted): 42mcg vs 23mcg).
Key Minerals: Notable mineral differences include Sodium (Buckwheat Groats Dry (Roasted): 11mg vs 5mg), Copper (Buckwheat Groats Dry (Roasted): 0.624mg vs 0.302mg), Selenium (Brown Rice (Raw): 17.1mcg vs 8.4mcg).
Diet Suitability: Buckwheat Groats Dry (Roasted) fits 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 Brown Rice (Raw)?
- Buckwheat Groats Dry (Roasted) has more protein with 11.7g per 100g compared to 7.54g for Brown Rice (Raw).
- Which is lower in calories, Buckwheat Groats Dry (Roasted) or Brown Rice (Raw)?
- Buckwheat Groats Dry (Roasted) is lower in calories with 346 kcal per 100g versus 367 kcal.
- Is Buckwheat Groats Dry (Roasted) or Brown Rice (Raw) healthier?
- It depends on your goals. Buckwheat Groats Dry (Roasted) has 346 calories and 11.7g protein per 100g, while Brown Rice (Raw) has 367 calories and 7.54g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Buckwheat Groats Dry (Roasted) or Brown Rice (Raw)?
- Buckwheat Groats Dry (Roasted) is leaner with 2.71g of fat per 100g compared to 3.2g.
- Which has more fiber, Buckwheat Groats Dry (Roasted) or Brown Rice (Raw)?
- Buckwheat Groats Dry (Roasted) has more fiber with 10.3g per 100g compared to 3.6g.