Beans BlackvsBuckwheat Groats Roasted Dry
ðŊWhen to Eat What
Goal-based picks for Beans Black vs Buckwheat Groats Roasted Dry
Beans Black will keep you satisfied longer with 15.5g fiber, 21.6g protein â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Beans Black packs 21.6g of protein per 100g (25% of calories from protein) â the better pick for muscle growth and recovery.
Beans Black is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Beans Black provides 1480mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Beans Black provides 123mg of calcium per 100g â a much better source for bone health.
Beans Black has 5.02mg of iron per 100g â important for energy levels and preventing iron-deficiency anemia.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Beans Black | Buckwheat Groats Roasted Dry | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 341kcal17% | 346kcal17% | <0.1kcal |
| Protein | 22g43% | 12g23% | +9.9g |
| Total Fat | 1.4g2% | 2.7g3% | <0.1g |
| Saturated Fat | 0.37g2% | 0.59g3% | <0.1g |
| Trans Fat | 0g | â | â |
| Cholesterol | 0mg0% | 0mg0% | â |
| Carbohydrates | 62g23% | 75g27% | <0.1g |
| Dietary Fiber | 16g55% | 10g37% | +5.2g |
| Sugars | 2.1g | â | â |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | â |
| Vitamin C | 0mg0% | 0mg0% | â |
| Vitamin D | 0mcg0% | 0mcg0% | â |
| Vitamin E | 0.21mg1% | â | â |
| Vitamin K | 5.6mcg5% | â | â |
| Vitamin B6 | 0.29mg17% | 0.35mg21% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | â |
| Folate | 444mcg111% | 42mcg11% | +402mcg |
| Thiamin (B1) | 0.90mg75% | 0.22mg19% | +0.68mg |
| Riboflavin (B2) | 0.19mg15% | 0.27mg21% | <0.1mg |
| Niacin (B3) | 2.0mg12% | 5.1mg32% | <0.1mg |
| ðķMinerals | |||
| Sodium | 5.0mg0% | 11mg0% | <0.1mg |
| Calcium | 123mg9% | 17mg1% | +106mg |
| Iron | 5.0mg28% | 2.5mg14% | +2.5mg |
| Potassium | 1480mg31% | 320mg7% | +1160mg |
| Phosphorus | 352mg28% | 319mg26% | +33mg |
| Magnesium | 171mg41% | 221mg53% | <0.1mg |
| Zinc | 3.6mg33% | 2.4mg22% | +1.2mg |
| Copper | 0.84mg93% | 0.62mg69% | +0.22mg |
| Manganese | 1.1mg46% | 1.6mg70% | <0.1mg |
| Selenium | 3.2mcg6% | 8.4mcg15% | <0.1mcg |
ðŽNutritional Analysis
Calories: Beans Black and Buckwheat Groats Roasted Dry have nearly identical calorie content at 341 and 346 kcal per 100g respectively.
Protein: Beans Black provides more protein with 21.6g versus 11.7g per 100g. In terms of protein-to-calorie efficiency, Beans Black offers better value for building and maintaining muscle.
Fat: Buckwheat Groats Roasted Dry has more fat (2.71g vs 1.42g per 100g), but the combination of fat and protein makes it more satiating â dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Folate (Beans Black: 444mcg vs 42mcg), Thiamin (B1) (Beans Black: 0.9mg vs 0.224mg), Niacin (B3) (Buckwheat Groats Roasted Dry: 5.14mg vs 1.96mg).
Key Minerals: Notable mineral differences include Calcium (Beans Black: 123mg vs 17mg), Potassium (Beans Black: 1480mg vs 320mg), Selenium (Buckwheat Groats Roasted Dry: 8.4mcg vs 3.2mcg).
Diet Suitability: Beans Black fits a high-protein diet. Both fit a low-fat diet. Both fit a low-sodium diet. Both fit a high-fiber diet.