Buckwheat Groats Roasted DryvsFish Tilapia
🎯When to Eat What
Goal-based picks for Buckwheat Groats Roasted Dry vs Fish Tilapia
Go with Fish Tilapia at just 96 kcal per 100g — 72% 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.
Fish Tilapia packs 20.1g of protein per 100g (84% of calories from protein) — the better pick for muscle growth and recovery.
Buckwheat Groats Roasted Dry is the heart-friendlier option with less sodium, more fiber, more potassium.
Fish Tilapia has only 0g of carbs per 100g, making it the clear choice for low-carb and ketogenic diets.
Buckwheat Groats Roasted Dry has 2.47mg of iron per 100g — important for energy levels and preventing iron-deficiency anemia.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Buckwheat Groats Roasted Dry | Fish Tilapia | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 346kcal17% | 96kcal5% | +250kcal |
| Protein | 12g23% | 20g40% | <0.1g |
| Total Fat | 2.7g3% | 1.7g2% | +1.0g |
| Saturated Fat | 0.59g3% | 0.58g3% | +<0.1g |
| Cholesterol | 0mg0% | 50mg17% | <0.1mg |
| Carbohydrates | 75g27% | 0g0% | +75g |
| Dietary Fiber | 10g37% | 0g0% | +10g |
| Sugars | — | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 3.1mcg16% | <0.1mcg |
| Vitamin E | — | 0.40mg3% | — |
| Vitamin K | — | 1.4mcg1% | — |
| Vitamin B6 | 0.35mg21% | 0.16mg10% | +0.19mg |
| Vitamin B12 | 0mcg0% | 1.6mcg66% | <0.1mcg |
| Folate | 42mcg11% | 24mcg6% | +18mcg |
| Thiamin (B1) | 0.22mg19% | <0.1mg3% | +0.18mg |
| Riboflavin (B2) | 0.27mg21% | <0.1mg5% | +0.21mg |
| Niacin (B3) | 5.1mg32% | 3.9mg24% | +1.2mg |
| 🔶Minerals | |||
| Sodium | 11mg0% | 52mg2% | <0.1mg |
| Calcium | 17mg1% | 10mg1% | +7.0mg |
| Iron | 2.5mg14% | 0.56mg3% | +1.9mg |
| Potassium | 320mg7% | 302mg6% | +18mg |
| Phosphorus | 319mg26% | 170mg14% | +149mg |
| Magnesium | 221mg53% | 27mg6% | +194mg |
| Zinc | 2.4mg22% | 0.33mg3% | +2.1mg |
| Copper | 0.62mg69% | <0.1mg8% | +0.55mg |
| Manganese | 1.6mg70% | <0.1mg2% | +1.6mg |
| Selenium | 8.4mcg15% | 42mcg76% | <0.1mcg |
🔬Nutritional Analysis
Calories: Fish Tilapia is significantly lower in calories at just 96 kcal per 100g compared to 346 kcal for Buckwheat Groats Roasted Dry — that's 260% fewer calories, making Fish Tilapia the better choice for calorie-conscious diets.
Protein: Fish Tilapia provides more protein with 20.1g versus 11.7g per 100g. In terms of protein-to-calorie efficiency, Fish Tilapia offers better value for building and maintaining muscle.
Fat: Buckwheat Groats Roasted Dry has more fat (2.71g vs 1.7g 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 D (Fish Tilapia: 3.1mcg vs 0mcg), Vitamin B12 (Fish Tilapia: 1.58mcg vs 0mcg), Thiamin (B1) (Buckwheat Groats Roasted Dry: 0.224mg vs 0.041mg).
Key Minerals: Notable mineral differences include Manganese (Buckwheat Groats Roasted Dry: 1.62mg vs 0.037mg), Magnesium (Buckwheat Groats Roasted Dry: 221mg vs 27mg), Copper (Buckwheat Groats Roasted Dry: 0.624mg vs 0.075mg).
Diet Suitability: Fish Tilapia fits a low-carb or keto diet. Fish Tilapia fits a high-protein diet. Both fit a low-fat diet. Both fit a low-sodium diet. Buckwheat Groats Roasted Dry fits a high-fiber diet.