Buckwheat Groats Roasted DryvsFish Tuna Salad
🎯When to Eat What
Goal-based picks for Buckwheat Groats Roasted Dry vs Fish Tuna Salad
Go with Fish Tuna Salad at just 187 kcal per 100g — 46% 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 Tuna Salad packs 16g of protein per 100g (34% of calories from protein) — the better pick for muscle growth and recovery.
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 — important for muscle function, hydration, and blood pressure.
Fish Tuna Salad has only 9g of carbs per 100g, making it the clear choice for low-carb and ketogenic diets.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Buckwheat Groats Roasted Dry | Fish Tuna Salad | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 346kcal17% | 187kcal9% | +159kcal |
| Protein | 12g23% | 16g32% | <0.1g |
| Total Fat | 2.7g3% | 9.3g12% | <0.1g |
| Saturated Fat | 0.59g3% | 1.5g8% | <0.1g |
| Cholesterol | 0mg0% | 13mg4% | <0.1mg |
| Carbohydrates | 75g27% | 9.4g3% | +66g |
| Dietary Fiber | 10g37% | 0g0% | +10g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 24mcg3% | <0.1mcg |
| Vitamin C | 0mg0% | 2.2mg2% | <0.1mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin B6 | 0.35mg21% | <0.1mg5% | +0.27mg |
| Vitamin B12 | 0mcg0% | 1.2mcg50% | <0.1mcg |
| Folate | 42mcg11% | 8.0mcg2% | +34mcg |
| Thiamin (B1) | 0.22mg19% | <0.1mg3% | +0.19mg |
| Riboflavin (B2) | 0.27mg21% | <0.1mg5% | +0.20mg |
| Niacin (B3) | 5.1mg32% | 6.7mg42% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 11mg0% | 402mg17% | <0.1mg |
| Calcium | 17mg1% | 17mg1% | — |
| Iron | 2.5mg14% | 1.0mg6% | +1.5mg |
| Potassium | 320mg7% | 178mg4% | +142mg |
| Phosphorus | 319mg26% | 178mg14% | +141mg |
| Magnesium | 221mg53% | 19mg5% | +202mg |
| Zinc | 2.4mg22% | 0.56mg5% | +1.9mg |
| Copper | 0.62mg69% | 0.14mg16% | +0.48mg |
| Manganese | 1.6mg70% | <0.1mg2% | +1.6mg |
| Selenium | 8.4mcg15% | 41mcg75% | <0.1mcg |
🔬Nutritional Analysis
Calories: Fish Tuna Salad is significantly lower in calories at just 187 kcal per 100g compared to 346 kcal for Buckwheat Groats Roasted Dry — that's 85% fewer calories, making Fish Tuna Salad the better choice for calorie-conscious diets.
Protein: Fish Tuna Salad provides more protein with 16g versus 11.7g per 100g. In terms of protein-to-calorie efficiency, Fish Tuna Salad offers better value for building and maintaining muscle.
Fat: Fish Tuna Salad has more fat (9.26g vs 2.71g 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 (Fish Tuna Salad: 24mcg vs 0mcg), Vitamin C (Fish Tuna Salad: 2.2mg vs 0mg), Vitamin B12 (Fish Tuna Salad: 1.2mcg vs 0mcg).
Key Minerals: Notable mineral differences include Manganese (Buckwheat Groats Roasted Dry: 1.62mg vs 0.04mg), Sodium (Fish Tuna Salad: 402mg vs 11mg), Magnesium (Buckwheat Groats Roasted Dry: 221mg vs 19mg).
Diet Suitability: 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.