BlueberriesvsBuckwheat Groats Roasted Dry
🎯When to Eat What
Goal-based picks for Blueberries vs Buckwheat Groats Roasted Dry
Go with Blueberries at just 57 kcal per 100g — 84% 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.
Blueberries delivers 10mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Blueberries | Buckwheat Groats Roasted Dry | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 57kcal3% | 346kcal17% | <0.1kcal |
| Protein | 0.74g1% | 12g23% | <0.1g |
| Total Fat | 0.33g0% | 2.7g3% | <0.1g |
| Saturated Fat | <0.1g0% | 0.59g3% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 15g5% | 75g27% | <0.1g |
| Dietary Fiber | 2.4g9% | 10g37% | <0.1g |
| Sugars | 10.0g | — | — |
| ✨Vitamins | |||
| Vitamin A | 3.0mcg0% | 0mcg0% | +3.0mcg |
| Vitamin C | 9.7mg11% | 0mg0% | +9.7mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.57mg4% | — | — |
| Vitamin K | 19mcg16% | — | — |
| Vitamin B6 | <0.1mg3% | 0.35mg21% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 6.0mcg2% | 42mcg11% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | 0.22mg19% | <0.1mg |
| Riboflavin (B2) | <0.1mg3% | 0.27mg21% | <0.1mg |
| Niacin (B3) | 0.42mg3% | 5.1mg32% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 1.0mg0% | 11mg0% | <0.1mg |
| Calcium | 6.0mg0% | 17mg1% | <0.1mg |
| Iron | 0.28mg2% | 2.5mg14% | <0.1mg |
| Potassium | 77mg2% | 320mg7% | <0.1mg |
| Phosphorus | 12mg1% | 319mg26% | <0.1mg |
| Magnesium | 6.0mg1% | 221mg53% | <0.1mg |
| Zinc | 0.16mg1% | 2.4mg22% | <0.1mg |
| Copper | <0.1mg6% | 0.62mg69% | <0.1mg |
| Manganese | 0.34mg15% | 1.6mg70% | <0.1mg |
| Selenium | 0.10mcg0% | 8.4mcg15% | <0.1mcg |
🔬Nutritional Analysis
Calories: Blueberries is significantly lower in calories at just 57 kcal per 100g compared to 346 kcal for Buckwheat Groats Roasted Dry — that's 507% fewer calories, making Blueberries the better choice for calorie-conscious diets.
Protein: Buckwheat Groats Roasted Dry provides more protein with 11.7g versus 0.74g 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 0.33g 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 (Blueberries: 3mcg vs 0mcg), Vitamin C (Blueberries: 9.7mg vs 0mg), Niacin (B3) (Buckwheat Groats Roasted Dry: 5.14mg vs 0.418mg).
Key Minerals: Notable mineral differences include Selenium (Buckwheat Groats Roasted Dry: 8.4mcg vs 0.1mcg), Magnesium (Buckwheat Groats Roasted Dry: 221mg vs 6mg), Phosphorus (Buckwheat Groats Roasted Dry: 319mg vs 12mg).
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet. Buckwheat Groats Roasted Dry fits a high-fiber diet.