Blackberry JuicevsBuckwheat Groats Roasted Dry
🎯When to Eat What
Goal-based picks for Blackberry Juice vs Buckwheat Groats Roasted Dry
Go with Blackberry Juice at just 38 kcal per 100g — 89% fewer calories.
Buckwheat Groats Roasted Dry will keep you satisfied longer with 10.3g fiber, 11.7g protein — fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Buckwheat Groats Roasted Dry packs 11.7g of protein per 100g (14% of calories from protein) — the better pick for muscle growth and recovery.
Buckwheat Groats Roasted Dry is the heart-friendlier option with more fiber, more potassium.
Buckwheat Groats Roasted Dry provides 320mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
Blackberry Juice delivers 11mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Blackberry Juice | Buckwheat Groats Roasted Dry | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 38kcal2% | 346kcal17% | <0.1kcal |
| Protein | 0.30g1% | 12g23% | <0.1g |
| Total Fat | 0.60g1% | 2.7g3% | <0.1g |
| Saturated Fat | <0.1g0% | 0.59g3% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 7.8g3% | 75g27% | <0.1g |
| Dietary Fiber | 0.10g0% | 10g37% | <0.1g |
| Sugars | 7.7g | — | — |
| ✨Vitamins | |||
| Vitamin A | 6.0mcg1% | 0mcg0% | +6.0mcg |
| Vitamin C | 11mg13% | 0mg0% | +11mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.90mg6% | — | — |
| Vitamin K | 15mcg13% | — | — |
| Vitamin B6 | <0.1mg1% | 0.35mg21% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 10mcg3% | 42mcg11% | <0.1mcg |
| Thiamin (B1) | <0.1mg1% | 0.22mg19% | <0.1mg |
| Riboflavin (B2) | <0.1mg1% | 0.27mg21% | <0.1mg |
| Niacin (B3) | 0.45mg3% | 5.1mg32% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 1.0mg0% | 11mg0% | <0.1mg |
| Calcium | 12mg1% | 17mg1% | <0.1mg |
| Iron | 0.48mg3% | 2.5mg14% | <0.1mg |
| Potassium | 135mg3% | 320mg7% | <0.1mg |
| Phosphorus | 12mg1% | 319mg26% | <0.1mg |
| Magnesium | 21mg5% | 221mg53% | <0.1mg |
| Zinc | 0.41mg4% | 2.4mg22% | <0.1mg |
| Copper | 0.11mg13% | 0.62mg69% | <0.1mg |
| Manganese | — | 1.6mg70% | — |
| Selenium | 0.30mcg1% | 8.4mcg15% | <0.1mcg |
🔬Nutritional Analysis
Calories: Blackberry Juice is significantly lower in calories at just 38 kcal per 100g compared to 346 kcal for Buckwheat Groats Roasted Dry — that's 811% fewer calories, making Blackberry Juice the better choice for calorie-conscious diets.
Protein: Buckwheat Groats Roasted Dry provides more protein with 11.7g versus 0.3g per 100g. In terms of protein-to-calorie efficiency, Buckwheat Groats Roasted Dry offers better value for building and maintaining muscle.
Fat: Buckwheat Groats Roasted Dry has more fat (2.71g vs 0.6g 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 Vitamin A (Blackberry Juice: 6mcg vs 0mcg), Vitamin C (Blackberry Juice: 11.3mg vs 0mg), Thiamin (B1) (Buckwheat Groats Roasted Dry: 0.224mg vs 0.012mg).
Key Minerals: Notable mineral differences include Phosphorus (Buckwheat Groats Roasted Dry: 319mg vs 12mg), Selenium (Buckwheat Groats Roasted Dry: 8.4mcg vs 0.3mcg), Sodium (Buckwheat Groats Roasted Dry: 11mg vs 1mg).
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet. Buckwheat Groats Roasted Dry fits a high-fiber diet.