Bread White WheatvsBuckwheat Groats Roasted Dry
ðŊWhen to Eat What
Goal-based picks for Bread White Wheat vs Buckwheat Groats Roasted Dry
Go with Bread White Wheat at just 238 kcal per 100g â 31% fewer calories.
Buckwheat Groats Roasted Dry will keep you satisfied longer with 10.3g fiber, 11.7g protein â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Buckwheat Groats Roasted Dry is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Buckwheat Groats Roasted Dry provides 320mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Bread White Wheat provides 684mg of calcium per 100g â a much better source for bone health.
Bread White Wheat has 4.89mg of iron per 100g â important for energy levels and preventing iron-deficiency anemia.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Bread White Wheat | Buckwheat Groats Roasted Dry | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 238kcal12% | 346kcal17% | <0.1kcal |
| Protein | 11g21% | 12g23% | <0.1g |
| Total Fat | 2.1g3% | 2.7g3% | <0.1g |
| Saturated Fat | 0.63g3% | 0.59g3% | +<0.1g |
| Trans Fat | <0.1g | â | â |
| Cholesterol | 0mg0% | 0mg0% | â |
| Carbohydrates | 44g16% | 75g27% | <0.1g |
| Dietary Fiber | 9.2g33% | 10g37% | <0.1g |
| Sugars | 5.0g | â | â |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | â |
| Vitamin C | 0mg0% | 0mg0% | â |
| Vitamin D | 0mcg0% | 0mcg0% | â |
| Vitamin E | 0.38mg3% | â | â |
| Vitamin K | 7.7mcg6% | â | â |
| Vitamin B6 | <0.1mg5% | 0.35mg21% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | â |
| Folate | 127mcg32% | 42mcg11% | +85mcg |
| Thiamin (B1) | 0.51mg43% | 0.22mg19% | +0.29mg |
| Riboflavin (B2) | 0.26mg20% | 0.27mg21% | <0.1mg |
| Niacin (B3) | 4.5mg28% | 5.1mg32% | <0.1mg |
| ðķMinerals | |||
| Sodium | 478mg21% | 11mg0% | +467mg |
| Calcium | 684mg53% | 17mg1% | +667mg |
| Iron | 4.9mg27% | 2.5mg14% | +2.4mg |
| Potassium | 127mg3% | 320mg7% | <0.1mg |
| Phosphorus | 103mg8% | 319mg26% | <0.1mg |
| Magnesium | 26mg6% | 221mg53% | <0.1mg |
| Zinc | 0.95mg9% | 2.4mg22% | <0.1mg |
| Copper | 0.15mg17% | 0.62mg69% | <0.1mg |
| Manganese | 0.63mg28% | 1.6mg70% | <0.1mg |
| Selenium | 16mcg29% | 8.4mcg15% | +7.7mcg |
ðŽNutritional Analysis
Calories: Bread White Wheat is significantly lower in calories at just 238 kcal per 100g compared to 346 kcal for Buckwheat Groats Roasted Dry â that's 45% fewer calories, making Bread White Wheat the better choice for calorie-conscious diets.
Protein: Buckwheat Groats Roasted Dry provides more protein with 11.7g versus 10.7g per 100g. In terms of protein-to-calorie efficiency, Bread White Wheat offers better value for building and maintaining muscle.
Fat: Buckwheat Groats Roasted Dry has more fat (2.71g vs 2.15g 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 Vitamin B6 (Buckwheat Groats Roasted Dry: 0.353mg vs 0.08mg), Folate (Bread White Wheat: 127mcg vs 42mcg), Thiamin (B1) (Bread White Wheat: 0.51mg vs 0.224mg).
Key Minerals: Notable mineral differences include Calcium (Bread White Wheat: 684mg vs 17mg), Sodium (Bread White Wheat: 478mg vs 11mg), Magnesium (Buckwheat Groats Roasted Dry: 221mg vs 26mg).
Diet Suitability: Both fit a low-fat diet. Buckwheat Groats Roasted Dry fits a low-sodium diet. Both fit a high-fiber diet.