Buckwheat Groats Dry (Roasted)vsDark Rye Flour
Buckwheat Groats Dry (Roasted) has 346 calories and 12g protein per 100g. Dark Rye Flour has 325 calories and 16g protein per 100g Dark Rye Flour has more protein, Dark Rye Flour is lower in calories.
🎯When to Eat What
Goal-based picks for Buckwheat Groats Dry (Roasted) vs Dark Rye Flour
Dark Rye Flour will keep you satisfied longer with 23.8g fiber, 15.9g protein — fat and protein slow digestion while fiber adds bulk.
Dark Rye Flour packs 15.9g of protein per 100g (20% of calories from protein) — the better pick for muscle growth and recovery.
Dark Rye Flour is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Dark Rye Flour provides 717mg of potassium per 100g — important for muscle function and hydration.
Dark Rye Flour has 5mg of iron per 100g — important for energy and preventing anemia.
Dark Rye Flour 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 | Rye Flour Dark | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 346kcal17% | 325kcal16% | +21kcal |
| Protein | 12g23% | 16g32% | <0.1g |
| Total Fat | 2.7g3% | 2.2g3% | +0.49g |
| Saturated Fat | 0.59g3% | 0.27g1% | +0.32g |
| Trans Fat | — | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 75g27% | 69g25% | +6.4g |
| Dietary Fiber | 10g37% | 24g85% | <0.1g |
| Sugars | — | 2.3g | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 1.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | — | 2.7mg18% | — |
| Vitamin K | — | 5.9mcg5% | — |
| Vitamin B6 | 0.35mg21% | 0.44mg26% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 42mcg11% | 33mcg8% | +9.0mcg |
| Thiamin (B1) | 0.22mg19% | 0.32mg26% | <0.1mg |
| Riboflavin (B2) | 0.27mg21% | 0.25mg19% | +<0.1mg |
| Niacin (B3) | 5.1mg32% | 4.3mg27% | +0.87mg |
| 🔶Minerals | |||
| Sodium | 11mg0% | 2.0mg0% | +9.0mg |
| Calcium | 17mg1% | 37mg3% | <0.1mg |
| Iron | 2.5mg14% | 5.0mg28% | <0.1mg |
| Potassium | 320mg7% | 717mg15% | <0.1mg |
| Phosphorus | 319mg26% | 499mg40% | <0.1mg |
| Magnesium | 221mg53% | 160mg38% | +61mg |
| Zinc | 2.4mg22% | 5.0mg46% | <0.1mg |
| Copper | 0.62mg69% | 0.56mg62% | +<0.1mg |
| Manganese | 1.6mg70% | 6.1mg263% | <0.1mg |
| Selenium | 8.4mcg15% | 18mcg33% | <0.1mcg |
🔬Nutritional Analysis
Calories: Dark Rye Flour is moderately lower in calories than Buckwheat Groats Dry (Roasted), containing 325 kcal compared to 346 kcal per 100g (6% fewer calories).
Protein: Dark Rye Flour provides more protein with 15.9g versus 11.7g per 100g. In terms of protein-to-calorie efficiency, Dark Rye Flour offers better value for building and maintaining muscle.
Fat: Both have similar fat content — Buckwheat Groats Dry (Roasted) has 2.71g and Dark Rye Flour has 2.22g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Dark Rye Flour: 1mcg vs 0mcg), Thiamin (B1) (Dark Rye Flour: 0.316mg vs 0.224mg), Folate (Buckwheat Groats Dry (Roasted): 42mcg vs 33mcg).
Key Minerals: Notable mineral differences include Sodium (Buckwheat Groats Dry (Roasted): 11mg vs 2mg), Manganese (Dark Rye Flour: 6.06mg vs 1.62mg), Potassium (Dark Rye Flour: 717mg vs 320mg).
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Buckwheat Groats Dry (Roasted) or Dark Rye Flour?
- Dark Rye Flour has more protein with 15.9g per 100g compared to 11.7g for Buckwheat Groats Dry (Roasted).
- Which is lower in calories, Buckwheat Groats Dry (Roasted) or Dark Rye Flour?
- Dark Rye Flour is lower in calories with 325 kcal per 100g versus 346 kcal.
- Is Buckwheat Groats Dry (Roasted) or Dark Rye Flour healthier?
- It depends on your goals. Buckwheat Groats Dry (Roasted) has 346 calories and 11.7g protein per 100g, while Dark Rye Flour has 325 calories and 15.9g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Buckwheat Groats Dry (Roasted) or Dark Rye Flour?
- Dark Rye Flour is leaner with 2.22g of fat per 100g compared to 2.71g.
- Which has more fiber, Buckwheat Groats Dry (Roasted) or Dark Rye Flour?
- Dark Rye Flour has more fiber with 23.8g per 100g compared to 10.3g.