Quinoa 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
Quinoa
Best for low-carb
Buckwheat groats, roasted
Macro Comparison
Quinoa: 100g (100g) | Buckwheat groats, roasted: 100g (100g)
120
Quinoa
92
Buckwheat groats, roasted
4.4g
Quinoa
3.38g
Buckwheat groats, roasted
21.3g
Quinoa
19.9g
Buckwheat groats, roasted
1.92g
Quinoa
0.62g
Buckwheat groats, roasted
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
15%
Quinoa
15%
Buckwheat groats, roasted
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| Nutrient | Quinoa | Buckwheat groats, roasted |
|---|---|---|
| Calories | 120 | 92 |
| Protein | 4.4g | 3.4g |
| Carbs | 21.3g | 19.9g |
| Fat | 1.9g | 0.6g |
| Fiber | 2.8g | 2.7g |
| Sugar | 0.87g | 0.9g |
| Sodium | 7mg | 4mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.23g | 0.13g |
| Potassium | 172mg | 88mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0mg | 0mg |
| Calcium | 17mg | 7mg |
| Iron | 1.49mg | 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 Quinoa. Quinoa delivers 4.4g protein per serving — 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 Quinoa or Buckwheat groats, roasted better for weight loss?
For weight loss, Buckwheat groats, roasted is the better choice. Quinoa has 120 calories and 4.4g 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, Quinoa or Buckwheat groats, roasted?
Quinoa has more protein per serving. Quinoa provides 4.4g and Buckwheat groats, roasted provides 3.38g of protein.
Can I eat both quinoa and buckwheat groats, roasted together?
Yes! Combining quinoa and buckwheat groats, roasted gives you 212 calories and 7.78g protein. This combination can work well as part of a balanced meal.