Buckwheat groats, roasted vs Rice, white, long-grain, parboiled, enriched
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
Buckwheat groats, roasted
Best for low-carb
Buckwheat groats, roasted
Macro Comparison
Buckwheat groats, roasted: 100g (100g) | Rice, white, long-grain, parboiled, enriched: 100g (100g)
92
Buckwheat groats, roasted
123
Rice, white, long-grain, parboiled, enriched
3.38g
Buckwheat groats, roasted
2.91g
Rice, white, long-grain, parboiled, enriched
19.9g
Buckwheat groats, roasted
26g
Rice, white, long-grain, parboiled, enriched
0.62g
Buckwheat groats, roasted
0.37g
Rice, white, long-grain, parboiled, enriched
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
15%
Buckwheat groats, roasted
9%
Rice, white, long-grain, parboiled, enriched
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| Nutrient | Buckwheat groats, roasted | Rice, white, long-grain, parboiled, enriched |
|---|---|---|
| Calories | 92 | 123 |
| Protein | 3.4g | 2.9g |
| Carbs | 19.9g | 26g |
| Fat | 0.6g | 0.4g |
| Fiber | 2.7g | 0.9g |
| Sugar | 0.9g | 0.11g |
| Sodium | 4mg | 2mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.13g | 0.07g |
| Potassium | 88mg | 56mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0mg | 0mg |
| Calcium | 7mg | 19mg |
| Iron | 0.8mg | 1.81mg |
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 Buckwheat groats, roasted. Buckwheat groats, roasted delivers 3.38g protein per serving — 0.5g more than Rice, white, long-grain, parboiled, enriched.
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 Rice, white, long-grain, parboiled, enriched 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 Rice, white, long-grain, parboiled, enriched has 123 calories and 2.91g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Buckwheat groats, roasted or Rice, white, long-grain, parboiled, enriched?
Buckwheat groats, roasted has more protein per serving. Buckwheat groats, roasted provides 3.38g and Rice, white, long-grain, parboiled, enriched provides 2.91g of protein.
Can I eat both buckwheat groats, roasted and rice, white, long-grain, parboiled, enriched together?
Yes! Combining buckwheat groats, roasted and rice, white, long-grain, parboiled, enriched gives you 215 calories and 6.29g protein. This combination can work well as part of a balanced meal.