Wild rice 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
Wild rice
Best for low-carb
Buckwheat groats, roasted
Macro Comparison
Wild rice: 100g (100g) | Buckwheat groats, roasted: 100g (100g)
101
Wild rice
92
Buckwheat groats, roasted
3.99g
Wild rice
3.38g
Buckwheat groats, roasted
21.3g
Wild rice
19.9g
Buckwheat groats, roasted
0.34g
Wild rice
0.62g
Buckwheat groats, roasted
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
16%
Wild rice
15%
Buckwheat groats, roasted
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| Nutrient | Wild rice | Buckwheat groats, roasted |
|---|---|---|
| Calories | 101 | 92 |
| Protein | 4g | 3.4g |
| Carbs | 21.3g | 19.9g |
| Fat | 0.3g | 0.6g |
| Fiber | 1.8g | 2.7g |
| Sugar | 0.73g | 0.9g |
| Sodium | 3mg | 4mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.05g | 0.13g |
| Potassium | 101mg | 88mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0mg | 0mg |
| Calcium | 3mg | 7mg |
| Iron | 0.6mg | 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 Wild rice. Wild rice delivers 3.99g protein per serving — 0.6g 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 Wild rice or Buckwheat groats, roasted better for weight loss?
For weight loss, Buckwheat groats, roasted is the better choice. Wild rice has 101 calories and 3.99g 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, Wild rice or Buckwheat groats, roasted?
Wild rice has more protein per serving. Wild rice provides 3.99g and Buckwheat groats, roasted provides 3.38g of protein.
Can I eat both wild rice and buckwheat groats, roasted together?
Yes! Combining wild rice and buckwheat groats, roasted gives you 193 calories and 7.37g protein. This combination can work well as part of a balanced meal.