Buckwheat Groats Dry (Roasted)vsWhite Rice (Cooked)
Buckwheat Groats Dry (Roasted) has 346 calories and 12g protein per 100g. White Rice (Cooked) has 130 calories and 2.7g protein per 100g Buckwheat Groats Dry (Roasted) has more protein, White Rice (Cooked) is lower in calories.
🎯When to Eat What
Goal-based picks for Buckwheat Groats Dry (Roasted) vs White Rice (Cooked)
Go with White Rice (Cooked) at just 130 kcal per 100g — 62% fewer calories.
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)'s carbs (75g) come with 10.3g of fiber for steady energy — unlike refined carbs that spike and crash blood sugar.
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 less sodium, 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 | Rice White Long-grain Regular Cooked | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 346kcal17% | 130kcal7% | +216kcal |
| Protein | 12g23% | 2.7g5% | +9.0g |
| Total Fat | 2.7g3% | 0.28g0% | +2.4g |
| Saturated Fat | 0.59g3% | <0.1g0% | +0.51g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 75g27% | 28g10% | +47g |
| Dietary Fiber | 10g37% | 0.40g1% | +9.9g |
| Sugars | — | <0.1g | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | — | <0.1mg0% | — |
| Vitamin K | — | 0mcg0% | — |
| Vitamin B6 | 0.35mg21% | <0.1mg5% | +0.26mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 42mcg11% | 58mcg14% | <0.1mcg |
| Thiamin (B1) | 0.22mg19% | 0.16mg14% | +<0.1mg |
| Riboflavin (B2) | 0.27mg21% | <0.1mg1% | +0.26mg |
| Niacin (B3) | 5.1mg32% | 1.5mg9% | +3.7mg |
| 🔶Minerals | |||
| Sodium | 11mg0% | 382mg17% | <0.1mg |
| Calcium | 17mg1% | 10mg1% | +7.0mg |
| Iron | 2.5mg14% | 1.2mg7% | +1.3mg |
| Potassium | 320mg7% | 35mg1% | +285mg |
| Phosphorus | 319mg26% | 43mg3% | +276mg |
| Magnesium | 221mg53% | 12mg3% | +209mg |
| Zinc | 2.4mg22% | 0.49mg4% | +1.9mg |
| Copper | 0.62mg69% | <0.1mg8% | +0.55mg |
| Manganese | 1.6mg70% | 0.47mg21% | +1.1mg |
| Selenium | 8.4mcg15% | 7.5mcg14% | +0.90mcg |
🔬Nutritional Analysis
Calories: White Rice (Cooked) is significantly lower in calories at just 130 kcal per 100g compared to 346 kcal for Buckwheat Groats Dry (Roasted) — that's 166% fewer calories, making White Rice (Cooked) the better choice for calorie-conscious diets.
Protein: Buckwheat Groats Dry (Roasted) provides more protein with 11.7g versus 2.69g per 100g. In terms of protein-to-calorie efficiency, Buckwheat Groats Dry (Roasted) offers better value for building and maintaining muscle.
Fat: Buckwheat Groats Dry (Roasted) has more fat (2.71g vs 0.28g 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 Riboflavin (B2) (Buckwheat Groats Dry (Roasted): 0.271mg vs 0.013mg), Vitamin B6 (Buckwheat Groats Dry (Roasted): 0.353mg vs 0.093mg), Niacin (B3) (Buckwheat Groats Dry (Roasted): 5.14mg vs 1.48mg).
Key Minerals: Notable mineral differences include Sodium (White Rice (Cooked): 382mg vs 11mg), Magnesium (Buckwheat Groats Dry (Roasted): 221mg vs 12mg), Potassium (Buckwheat Groats Dry (Roasted): 320mg vs 35mg).
Diet Suitability: Both fit a low-fat diet. Buckwheat Groats Dry (Roasted) fits 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 White Rice (Cooked)?
- Buckwheat Groats Dry (Roasted) has more protein with 11.7g per 100g compared to 2.69g for White Rice (Cooked).
- Which is lower in calories, Buckwheat Groats Dry (Roasted) or White Rice (Cooked)?
- White Rice (Cooked) is lower in calories with 130 kcal per 100g versus 346 kcal.
- Is Buckwheat Groats Dry (Roasted) or White Rice (Cooked) healthier?
- It depends on your goals. Buckwheat Groats Dry (Roasted) has 346 calories and 11.7g protein per 100g, while White Rice (Cooked) has 130 calories and 2.69g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Buckwheat Groats Dry (Roasted) or White Rice (Cooked)?
- White Rice (Cooked) is leaner with 0.28g of fat per 100g compared to 2.71g.
- Which has more fiber, Buckwheat Groats Dry (Roasted) or White Rice (Cooked)?
- Buckwheat Groats Dry (Roasted) has more fiber with 10.3g per 100g compared to 0.4g.