Pasta 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
Pasta
Best for low-carb
Buckwheat groats, roasted
Macro Comparison
Pasta: 100g (100g) | Buckwheat groats, roasted: 100g (100g)
371
Pasta
92
Buckwheat groats, roasted
13g
Pasta
3.38g
Buckwheat groats, roasted
74.7g
Pasta
19.9g
Buckwheat groats, roasted
1.51g
Pasta
0.62g
Buckwheat groats, roasted
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
14%
Pasta
15%
Buckwheat groats, roasted
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| Nutrient | Pasta | Buckwheat groats, roasted |
|---|---|---|
| Calories | 371 | 92 |
| Protein | 13g | 3.4g |
| Carbs | 74.7g | 19.9g |
| Fat | 1.5g | 0.6g |
| Fiber | 3.2g | 2.7g |
| Sugar | 2.67g | 0.9g |
| Sodium | 6mg | 4mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.28g | 0.13g |
| Potassium | 223mg | 88mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0mg | 0mg |
| Calcium | 21mg | 7mg |
| Iron | 3.3mg | 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 Pasta. Pasta delivers 13g protein per serving — 9.6g 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 Pasta or Buckwheat groats, roasted better for weight loss?
For weight loss, Buckwheat groats, roasted is the better choice. Pasta has 371 calories and 13g 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, Pasta or Buckwheat groats, roasted?
Pasta has more protein per serving. Pasta provides 13g and Buckwheat groats, roasted provides 3.38g of protein.
Can I eat both pasta and buckwheat groats, roasted together?
Yes! Combining pasta and buckwheat groats, roasted gives you 463 calories and 16.38g protein. This combination can work well as part of a balanced meal.