Buckwheat groats, roasted vs Beans, navy
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, navy
Best for low-carb
Buckwheat groats, roasted
Macro Comparison
Buckwheat groats, roasted: 100g (100g) | Beans, navy: 100g (100g)
92
Buckwheat groats, roasted
140
Beans, navy
3.38g
Buckwheat groats, roasted
8.23g
Beans, navy
19.9g
Buckwheat groats, roasted
26g
Beans, navy
0.62g
Buckwheat groats, roasted
0.62g
Beans, navy
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
15%
Buckwheat groats, roasted
24%
Beans, navy
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| Nutrient | Buckwheat groats, roasted | Beans, navy |
|---|---|---|
| Calories | 92 | 140 |
| Protein | 3.4g | 8.2g |
| Carbs | 19.9g | 26g |
| Fat | 0.6g | 0.6g |
| Fiber | 2.7g | 10.5g |
| Sugar | 0.9g | 0.37g |
| Sodium | 4mg | 237mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.13g | 0.03g |
| Potassium | 88mg | 389mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0mg | 0.9mg |
| Calcium | 7mg | 69mg |
| Iron | 0.8mg | 2.36mg |
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, navy. Beans, navy delivers 8.23g protein per serving — 4.9g 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, navy 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, navy has 140 calories and 8.23g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Buckwheat groats, roasted or Beans, navy?
Beans, navy has more protein per serving. Buckwheat groats, roasted provides 3.38g and Beans, navy provides 8.23g of protein.
Can I eat both buckwheat groats, roasted and beans, navy together?
Yes! Combining buckwheat groats, roasted and beans, navy gives you 232 calories and 11.61g protein. This combination can work well as part of a balanced meal.