Buckwheat groats, roasted vs Beans, kidney, red
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, kidney, red
Best for low-carb
Buckwheat groats, roasted
Macro Comparison
Buckwheat groats, roasted: 100g (100g) | Beans, kidney, red: 100g (100g)
92
Buckwheat groats, roasted
127
Beans, kidney, red
3.38g
Buckwheat groats, roasted
8.67g
Beans, kidney, red
19.9g
Buckwheat groats, roasted
22.8g
Beans, kidney, red
0.62g
Buckwheat groats, roasted
0.5g
Beans, kidney, red
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
15%
Buckwheat groats, roasted
27%
Beans, kidney, red
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| Nutrient | Buckwheat groats, roasted | Beans, kidney, red |
|---|---|---|
| Calories | 92 | 127 |
| Protein | 3.4g | 8.7g |
| Carbs | 19.9g | 22.8g |
| Fat | 0.6g | 0.5g |
| Fiber | 2.7g | 7.4g |
| Sugar | 0.9g | 0.32g |
| Sodium | 4mg | 238mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.13g | 0.07g |
| Potassium | 88mg | 403mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0mg | 1.2mg |
| Calcium | 7mg | 28mg |
| Iron | 0.8mg | 2.94mg |
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, kidney, red. Beans, kidney, red delivers 8.67g protein per serving — 5.3g 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, kidney, red 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, kidney, red has 127 calories and 8.67g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Buckwheat groats, roasted or Beans, kidney, red?
Beans, kidney, red has more protein per serving. Buckwheat groats, roasted provides 3.38g and Beans, kidney, red provides 8.67g of protein.
Can I eat both buckwheat groats, roasted and beans, kidney, red together?
Yes! Combining buckwheat groats, roasted and beans, kidney, red gives you 219 calories and 12.05g protein. This combination can work well as part of a balanced meal.