Beans, black vs Buckwheat groats, roasted
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Buckwheat groats, roasted
Best for muscle gain
Beans, black
Best for low-carb
Buckwheat groats, roasted
Macro Comparison
Beans, black: 100g (100g) | Buckwheat groats, roasted: 100g (100g)
132
Beans, black
92
Buckwheat groats, roasted
8.86g
Beans, black
3.38g
Buckwheat groats, roasted
23.7g
Beans, black
19.9g
Buckwheat groats, roasted
0.54g
Beans, black
0.62g
Buckwheat groats, roasted
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
27%
Beans, black
15%
Buckwheat groats, roasted
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| Nutrient | Beans, black | Buckwheat groats, roasted |
|---|---|---|
| Calories | 132 | 92 |
| Protein | 8.9g | 3.4g |
| Carbs | 23.7g | 19.9g |
| Fat | 0.5g | 0.6g |
| Fiber | 8.7g | 2.7g |
| Sugar | 0.32g | 0.9g |
| Sodium | 237mg | 4mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.14g | 0.13g |
| Potassium | 355mg | 88mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0mg | 0mg |
| Calcium | 27mg | 7mg |
| Iron | 2.1mg | 0.8mg |
Which Should You Choose?
For weight loss
Choose Buckwheat groats, roasted. With 92 calories and 3.38g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Beans, black. Beans, black delivers 8.86g protein per serving — 5.5g more than Buckwheat groats, roasted.
For low-carb diets
Choose Buckwheat groats, roasted with 19.9g carbs per serving.
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Take the free quizCommon Questions
Is Beans, black or Buckwheat groats, roasted better for weight loss?
For weight loss, Buckwheat groats, roasted is the better choice. Beans, black has 132 calories and 8.86g protein per serving, while Buckwheat groats, roasted has 92 calories and 3.38g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Beans, black or Buckwheat groats, roasted?
Beans, black has more protein per serving. Beans, black provides 8.86g and Buckwheat groats, roasted provides 3.38g of protein.
Can I eat both beans, black and buckwheat groats, roasted together?
Yes! Combining beans, black and buckwheat groats, roasted gives you 224 calories and 12.239999999999998g protein. This combination can work well as part of a balanced meal.