Buckwheat groats, roasted vs Pasta
Side-by-side nutrition comparison per serving. See which fits your goals better.
Buckwheat groats (roasted, cooked) are significantly lower in calories (92 vs 371 per 100g) and carbohydrates (19.9g vs 74.7g), making them a lighter option, while dry enriched pasta concentrates more nutrients per serving due to its drier weight—pasta delivers 13g protein compared to buckwheat's 3.38g per 100g. Both provide similar fiber (2.7g vs 3.2g), though pasta requires cooking which will increase its weight and dilute these per-gram values.
Pro tip
Choose cooked buckwheat groats for lower-calorie meals, grain bowls, or side dishes when you want sustained fullness without the carb load. Select dry enriched pasta when you need a protein-richer carbohydrate base or when portion flexibility matters—remember the nutrition values shift significantly once cooked and water is absorbed.
Quick Verdict
Best for weight loss
Buckwheat groats, roasted
Best for muscle gain
Pasta
Best for low-carb
Buckwheat groats, roasted
Macro Comparison
Buckwheat groats, roasted: 100g (100g) | Pasta: 100g (100g)
92
Buckwheat groats, roasted
371
Pasta
3.38g
Buckwheat groats, roasted
13g
Pasta
19.9g
Buckwheat groats, roasted
74.7g
Pasta
0.62g
Buckwheat groats, roasted
1.51g
Pasta
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
15%
Buckwheat groats, roasted
14%
Pasta
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| Nutrient | Buckwheat groats, roasted | Pasta |
|---|---|---|
| Calories | 92 | 371 |
| Protein | 3.4g | 13g |
| Carbs | 19.9g | 74.7g |
| Fat | 0.6g | 1.5g |
| Fiber | 2.7g | 3.2g |
| Sugar | 0.9g | 2.67g |
| Sodium | 4mg | 6mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.13g | 0.28g |
| Potassium | 88mg | 223mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0mg | 0mg |
| Calcium | 7mg | 21mg |
| Iron | 0.8mg | 3.3mg |
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 Pasta. Pasta delivers 13g protein per serving — 9.6g more than Buckwheat groats, roasted.
For low-carb diets
Choose Buckwheat groats, roasted with 19.9g carbs per serving.
Tracking both foods in Sunn lets you see how cooking method and water content affect the actual nutrition you're consuming—cooked buckwheat's lower calorie density versus pasta's concentrated nutrients become clear when you log and compare the same weight portions.
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Take the free quizCommon Questions
Is Buckwheat groats, roasted or Pasta 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 Pasta has 371 calories and 13g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Buckwheat groats, roasted or Pasta?
Pasta has more protein per serving. Buckwheat groats, roasted provides 3.38g and Pasta provides 13g of protein.
Can I eat both buckwheat groats, roasted and pasta together?
Yes! Combining buckwheat groats, roasted and pasta gives you 463 calories and 16.38g protein. This combination can work well as part of a balanced meal.