Buckwheat Groats Roasted DryvsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Buckwheat Groats Roasted Dry vs Tofu Fried
Go with Tofu Fried at just 270 kcal per 100g â 22% fewer calories.
Tofu Fried will keep you satisfied longer with 3.9g fiber, 18.8g protein, 20.2g fat â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Tofu Fried packs 18.8g of protein per 100g (28% of calories from protein) â 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 â important for muscle function, hydration, and blood pressure.
Tofu Fried provides 372mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Buckwheat Groats Roasted Dry | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 346kcal17% | 270kcal14% | +76kcal |
| Protein | 12g23% | 19g38% | <0.1g |
| Total Fat | 2.7g3% | 20g26% | <0.1g |
| Saturated Fat | 0.59g3% | 2.9g15% | <0.1g |
| Trans Fat | â | 0g | â |
| Cholesterol | 0mg0% | 0mg0% | â |
| Carbohydrates | 75g27% | 8.9g3% | +66g |
| Dietary Fiber | 10g37% | 3.9g14% | +6.4g |
| Sugars | â | 2.7g | â |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | 1.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 0mg0% | â |
| Vitamin D | 0mcg0% | 0mcg0% | â |
| Vitamin E | â | <0.1mg0% | â |
| Vitamin K | â | 7.8mcg7% | â |
| Vitamin B6 | 0.35mg21% | <0.1mg6% | +0.25mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | â |
| Folate | 42mcg11% | 27mcg7% | +15mcg |
| Thiamin (B1) | 0.22mg19% | 0.17mg14% | +<0.1mg |
| Riboflavin (B2) | 0.27mg21% | <0.1mg4% | +0.22mg |
| Niacin (B3) | 5.1mg32% | 0.10mg1% | +5.0mg |
| ðķMinerals | |||
| Sodium | 11mg0% | 16mg1% | <0.1mg |
| Calcium | 17mg1% | 372mg29% | <0.1mg |
| Iron | 2.5mg14% | 4.9mg27% | <0.1mg |
| Potassium | 320mg7% | 146mg3% | +174mg |
| Phosphorus | 319mg26% | 287mg23% | +32mg |
| Magnesium | 221mg53% | 60mg14% | +161mg |
| Zinc | 2.4mg22% | 2.0mg18% | +0.43mg |
| Copper | 0.62mg69% | 0.40mg44% | +0.23mg |
| Manganese | 1.6mg70% | 1.5mg65% | +0.12mg |
| Selenium | 8.4mcg15% | 29mcg52% | <0.1mcg |
ðŽNutritional Analysis
Calories: Tofu Fried is moderately lower in calories than Buckwheat Groats Roasted Dry, containing 270 kcal compared to 346 kcal per 100g (28% fewer calories).
Protein: Tofu Fried provides more protein with 18.8g versus 11.7g per 100g. In terms of protein-to-calorie efficiency, Tofu Fried 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 20.2g. Buckwheat Groats Roasted Dry has less saturated fat (0.591g vs 2.92g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Tofu Fried: 1mcg vs 0mcg), Niacin (B3) (Buckwheat Groats Roasted Dry: 5.14mg vs 0.1mg), Riboflavin (B2) (Buckwheat Groats Roasted Dry: 0.271mg vs 0.05mg).
Key Minerals: Notable mineral differences include Calcium (Tofu Fried: 372mg vs 17mg), Magnesium (Buckwheat Groats Roasted Dry: 221mg vs 60mg), Selenium (Tofu Fried: 28.5mcg vs 8.4mcg).
Diet Suitability: Buckwheat Groats Roasted Dry fits a low-fat diet. Both fit a low-sodium diet. Buckwheat Groats Roasted Dry fits a high-fiber diet.