Buckwheat Groats Roasted DryvsEgg Whole
ðŊWhen to Eat What
Goal-based picks for Buckwheat Groats Roasted Dry vs Egg Whole
Go with Buckwheat Groats Roasted Dry at just 346 kcal per 100g â 40% fewer calories.
Egg Whole will keep you satisfied longer with 48.1g protein, 39.8g fat â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Egg Whole packs 48.1g of protein per 100g (33% of calories from protein) â the better pick for muscle growth and recovery.
Egg Whole has 1700mg cholesterol per 100g, but current research shows dietary cholesterol has minimal effect on blood cholesterol for most people â it's saturated and trans fats that matter more.
Egg Whole provides 468mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Egg Whole provides 220mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Buckwheat Groats Roasted Dry | Egg Whole | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 346kcal17% | 575kcal29% | <0.1kcal |
| Protein | 12g23% | 48g96% | <0.1g |
| Total Fat | 2.7g3% | 40g51% | <0.1g |
| Saturated Fat | 0.59g3% | â | â |
| Cholesterol | 0mg0% | 1700mg567% | <0.1mg |
| Carbohydrates | 75g27% | 1.9g1% | +73g |
| Dietary Fiber | 10g37% | â | â |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | â | â |
| Vitamin C | 0mg0% | â | â |
| Vitamin D | 0mcg0% | 9.7mcg49% | <0.1mcg |
| Vitamin B6 | 0.35mg21% | â | â |
| Vitamin B12 | 0mcg0% | â | â |
| Folate | 42mcg11% | â | â |
| Thiamin (B1) | 0.22mg19% | â | â |
| Riboflavin (B2) | 0.27mg21% | â | â |
| Niacin (B3) | 5.1mg32% | â | â |
| ðķMinerals | |||
| Sodium | 11mg0% | 485mg21% | <0.1mg |
| Calcium | 17mg1% | 220mg17% | <0.1mg |
| Iron | 2.5mg14% | 7.0mg39% | <0.1mg |
| Potassium | 320mg7% | 468mg10% | <0.1mg |
| Phosphorus | 319mg26% | 770mg62% | <0.1mg |
| Magnesium | 221mg53% | 45mg11% | +176mg |
| Zinc | 2.4mg22% | 5.0mg46% | <0.1mg |
| Copper | 0.62mg69% | 0mg0% | +0.62mg |
| Manganese | 1.6mg70% | 0mg0% | +1.6mg |
| Selenium | 8.4mcg15% | â | â |
ðŽNutritional Analysis
Calories: Buckwheat Groats Roasted Dry is significantly lower in calories at just 346 kcal per 100g compared to 575 kcal for Egg Whole â that's 66% fewer calories, making Buckwheat Groats Roasted Dry the better choice for calorie-conscious diets.
Protein: Egg Whole provides more protein with 48.1g versus 11.7g per 100g. In terms of protein-to-calorie efficiency, Egg Whole offers better value for building and maintaining muscle.
Fat: Buckwheat Groats Roasted Dry is the leaner option with 2.71g of total fat per 100g compared to 39.8g.
Key Vitamins: The most notable vitamin differences are in Vitamin D (Egg Whole: 9.7mcg vs 0mcg).
Key Minerals: Notable mineral differences include Copper (Buckwheat Groats Roasted Dry: 0.624mg vs 0mg), Manganese (Buckwheat Groats Roasted Dry: 1.62mg vs 0mg), Sodium (Egg Whole: 485mg vs 11mg).
Diet Suitability: Egg Whole fits a low-carb or keto diet. Egg Whole fits a high-protein diet. Buckwheat Groats Roasted Dry fits a low-fat diet. Buckwheat Groats Roasted Dry fits a low-sodium diet. Buckwheat Groats Roasted Dry fits a high-fiber diet.