Buckwheat groats, roasted vs Quinoa
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
Quinoa
Best for low-carb
Buckwheat groats, roasted
Macro Comparison
Buckwheat groats, roasted: 100g (100g) | Quinoa: 100g (100g)
92
Buckwheat groats, roasted
120
Quinoa
3.38g
Buckwheat groats, roasted
4.4g
Quinoa
19.9g
Buckwheat groats, roasted
21.3g
Quinoa
0.62g
Buckwheat groats, roasted
1.92g
Quinoa
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
15%
Buckwheat groats, roasted
15%
Quinoa
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| Nutrient | Buckwheat groats, roasted | Quinoa |
|---|---|---|
| Calories | 92 | 120 |
| Protein | 3.4g | 4.4g |
| Carbs | 19.9g | 21.3g |
| Fat | 0.6g | 1.9g |
| Fiber | 2.7g | 2.8g |
| Sugar | 0.9g | 0.87g |
| Sodium | 4mg | 7mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.13g | 0.23g |
| Potassium | 88mg | 172mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0mg | 0mg |
| Calcium | 7mg | 17mg |
| Iron | 0.8mg | 1.49mg |
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 Quinoa. Quinoa delivers 4.4g protein per serving — 1g 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 Quinoa 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 Quinoa has 120 calories and 4.4g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Buckwheat groats, roasted or Quinoa?
Quinoa has more protein per serving. Buckwheat groats, roasted provides 3.38g and Quinoa provides 4.4g of protein.
Can I eat both buckwheat groats, roasted and quinoa together?
Yes! Combining buckwheat groats, roasted and quinoa gives you 212 calories and 7.78g protein. This combination can work well as part of a balanced meal.