Millet vs Buckwheat groats, roasted
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
Millet
Best for low-carb
Buckwheat groats, roasted
Macro Comparison
Millet: 100g (100g) | Buckwheat groats, roasted: 100g (100g)
119
Millet
92
Buckwheat groats, roasted
3.51g
Millet
3.38g
Buckwheat groats, roasted
23.7g
Millet
19.9g
Buckwheat groats, roasted
1g
Millet
0.62g
Buckwheat groats, roasted
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
12%
Millet
15%
Buckwheat groats, roasted
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| Nutrient | Millet | Buckwheat groats, roasted |
|---|---|---|
| Calories | 119 | 92 |
| Protein | 3.5g | 3.4g |
| Carbs | 23.7g | 19.9g |
| Fat | 1g | 0.6g |
| Fiber | 1.3g | 2.7g |
| Sugar | 0.13g | 0.9g |
| Sodium | 2mg | 4mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.17g | 0.13g |
| Potassium | 62mg | 88mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0mg | 0mg |
| Calcium | 3mg | 7mg |
| Iron | 0.63mg | 0.8mg |
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 Millet. Millet delivers 3.51g protein per serving — 0.1g 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 Millet or Buckwheat groats, roasted better for weight loss?
For weight loss, Buckwheat groats, roasted is the better choice. Millet has 119 calories and 3.51g protein per serving, while Buckwheat groats, roasted has 92 calories and 3.38g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Millet or Buckwheat groats, roasted?
Millet has more protein per serving. Millet provides 3.51g and Buckwheat groats, roasted provides 3.38g of protein.
Can I eat both millet and buckwheat groats, roasted together?
Yes! Combining millet and buckwheat groats, roasted gives you 211 calories and 6.89g protein. This combination can work well as part of a balanced meal.