Buckwheat groats, roasted vs Wild rice

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

Wild rice

Best for low-carb

Buckwheat groats, roasted

Macro Comparison

Buckwheat groats, roasted: 100g (100g) | Wild rice: 100g (100g)

CaloriesLower is better for weight loss

Buckwheat groats, roasted

101

Wild rice

ProteinHigher supports muscle growth

3.38g

Buckwheat groats, roasted

3.99g

Wild rice

CarbsLower for low-carb diets

19.9g

Buckwheat groats, roasted

21.3g

Wild rice

FatLower for calorie control

0.62g

Buckwheat groats, roasted

0.34g

Wild rice

Protein Efficiency

What percentage of calories come from protein — higher is better for staying lean.

15%

Buckwheat groats, roasted

16%

Wild rice

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Per 100g Comparison

Nutrient	Buckwheat groats, roasted	Wild rice
Calories	92	101
Protein	3.4g	4g
Carbs	19.9g	21.3g
Fat	0.6g	0.3g
Fiber	2.7g	1.8g
Sugar	0.9g	0.73g
Sodium	4mg	3mg
Cholesterol	0mg	0mg
Saturated Fat	0.13g	0.05g
Potassium	88mg	101mg
Vitamin A	0mcg	0mcg
Vitamin C	0mg	0mg
Calcium	7mg	3mg
Iron	0.8mg	0.6mg

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 Wild rice. Wild rice delivers 3.99g protein per serving — 0.6g more than Buckwheat groats, roasted.

For low-carb diets

Choose Buckwheat groats, roasted with 19.9g carbs per serving.

Full Buckwheat groats, roasted nutrition facts →Full Wild rice nutrition facts →Calculate your macros →Browse free meal plans →

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Common Questions

Is Buckwheat groats, roasted or Wild rice 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 Wild rice has 101 calories and 3.99g protein. Lower calories with higher protein helps you stay full while eating fewer calories.

Which has more protein, Buckwheat groats, roasted or Wild rice?

Wild rice has more protein per serving. Buckwheat groats, roasted provides 3.38g and Wild rice provides 3.99g of protein.

Can I eat both buckwheat groats, roasted and wild rice together?

Yes! Combining buckwheat groats, roasted and wild rice gives you 193 calories and 7.37g protein. This combination can work well as part of a balanced meal.

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