Beans, navy 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
Beans, navy
Best for low-carb
Buckwheat groats, roasted
Macro Comparison
Beans, navy: 100g (100g) | Buckwheat groats, roasted: 100g (100g)
140
Beans, navy
92
Buckwheat groats, roasted
8.23g
Beans, navy
3.38g
Buckwheat groats, roasted
26g
Beans, navy
19.9g
Buckwheat groats, roasted
0.62g
Beans, navy
0.62g
Buckwheat groats, roasted
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
24%
Beans, navy
15%
Buckwheat groats, roasted
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| Nutrient | Beans, navy | Buckwheat groats, roasted |
|---|---|---|
| Calories | 140 | 92 |
| Protein | 8.2g | 3.4g |
| Carbs | 26g | 19.9g |
| Fat | 0.6g | 0.6g |
| Fiber | 10.5g | 2.7g |
| Sugar | 0.37g | 0.9g |
| Sodium | 237mg | 4mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.03g | 0.13g |
| Potassium | 389mg | 88mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0.9mg | 0mg |
| Calcium | 69mg | 7mg |
| Iron | 2.36mg | 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 Beans, navy. Beans, navy delivers 8.23g protein per serving — 4.9g 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 Beans, navy or Buckwheat groats, roasted better for weight loss?
For weight loss, Buckwheat groats, roasted is the better choice. Beans, navy has 140 calories and 8.23g 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, Beans, navy or Buckwheat groats, roasted?
Beans, navy has more protein per serving. Beans, navy provides 8.23g and Buckwheat groats, roasted provides 3.38g of protein.
Can I eat both beans, navy and buckwheat groats, roasted together?
Yes! Combining beans, navy and buckwheat groats, roasted gives you 232 calories and 11.61g protein. This combination can work well as part of a balanced meal.