Oats 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
Oats
Best for low-carb
Buckwheat groats, roasted
Macro Comparison
Oats: 100g (100g) | Buckwheat groats, roasted: 100g (100g)
379
Oats
92
Buckwheat groats, roasted
13.2g
Oats
3.38g
Buckwheat groats, roasted
67.7g
Oats
19.9g
Buckwheat groats, roasted
6.52g
Oats
0.62g
Buckwheat groats, roasted
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
14%
Oats
15%
Buckwheat groats, roasted
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| Nutrient | Oats | Buckwheat groats, roasted |
|---|---|---|
| Calories | 379 | 92 |
| Protein | 13.2g | 3.4g |
| Carbs | 67.7g | 19.9g |
| Fat | 6.5g | 0.6g |
| Fiber | 10.1g | 2.7g |
| Sugar | 0.99g | 0.9g |
| Sodium | 6mg | 4mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 1.11g | 0.13g |
| Potassium | 362mg | 88mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0mg | 0mg |
| Calcium | 52mg | 7mg |
| Iron | 4.25mg | 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 Oats. Oats delivers 13.2g protein per serving — 9.8g 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 Oats or Buckwheat groats, roasted better for weight loss?
For weight loss, Buckwheat groats, roasted is the better choice. Oats has 379 calories and 13.2g 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, Oats or Buckwheat groats, roasted?
Oats has more protein per serving. Oats provides 13.2g and Buckwheat groats, roasted provides 3.38g of protein.
Can I eat both oats and buckwheat groats, roasted together?
Yes! Combining oats and buckwheat groats, roasted gives you 471 calories and 16.58g protein. This combination can work well as part of a balanced meal.