Buckwheat groats, roasted vs Beans, black
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
Buckwheat groats, roasted: 100g (100g) | Beans, black: 100g (100g)
92
Buckwheat groats, roasted
132
Beans, black
3.38g
Buckwheat groats, roasted
8.86g
Beans, black
19.9g
Buckwheat groats, roasted
23.7g
Beans, black
0.62g
Buckwheat groats, roasted
0.54g
Beans, black
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
15%
Buckwheat groats, roasted
27%
Beans, black
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| Nutrient | Buckwheat groats, roasted | Beans, black |
|---|---|---|
| Calories | 92 | 132 |
| Protein | 3.4g | 8.9g |
| Carbs | 19.9g | 23.7g |
| Fat | 0.6g | 0.5g |
| Fiber | 2.7g | 8.7g |
| Sugar | 0.9g | 0.32g |
| Sodium | 4mg | 237mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.13g | 0.14g |
| Potassium | 88mg | 355mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0mg | 0mg |
| Calcium | 7mg | 27mg |
| Iron | 0.8mg | 2.1mg |
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 Buckwheat groats, roasted or Beans, black better for weight loss?
For weight loss, Buckwheat groats, roasted is the better choice. Buckwheat groats, roasted has 92 calories and 3.38g protein per serving, while Beans, black has 132 calories and 8.86g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Buckwheat groats, roasted or Beans, black?
Beans, black has more protein per serving. Buckwheat groats, roasted provides 3.38g and Beans, black provides 8.86g of protein.
Can I eat both buckwheat groats, roasted and beans, black together?
Yes! Combining buckwheat groats, roasted and beans, black gives you 224 calories and 12.239999999999998g protein. This combination can work well as part of a balanced meal.