Nutrition Comparison Tool
Search the database of over 800,000 foods to compare 20 foods or more.
instructions
Save Share
Scan Bar Code
Cooked Roasted Buckwheat Groats (Kasha)
×
Cooked Roasted Buckwheat Groats (Kasha)
×
Clear Save
Number of Servings:
Edit Share Save
Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cooked Roasted Buckwheat Groats (Kasha) 1 cup (x1) 8% DV 155 calories
  • Cooked Roasted Buckwheat Groats (Kasha) 1 cup (x1) 8% DV 155 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked Roasted Buckwheat Groats (Kasha) 1 cup (x1) 1% DV 1g
  • Cooked Roasted Buckwheat Groats (Kasha) 1 cup (x1) 1% DV 1g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cooked Roasted Buckwheat Groats (Kasha) 1 cup (x1) 12% DV 33.5g
  • Cooked Roasted Buckwheat Groats (Kasha) 1 cup (x1) 12% DV 33.5g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Roasted Buckwheat Groats (Kasha) 1 cup (x1) 11% DV 5.7g
  • Cooked Roasted Buckwheat Groats (Kasha) 1 cup (x1) 11% DV 5.7g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cooked Roasted Buckwheat Groats (Kasha) 1 cup (x1) 0% DV 0mg
  • Cooked Roasted Buckwheat Groats (Kasha) 1 cup (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cooked Roasted Buckwheat Groats (Kasha) 1 cup (x1) 1% DV 0.23g
  • Cooked Roasted Buckwheat Groats (Kasha) 1 cup (x1) 1% DV 0.23g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cooked Roasted Buckwheat Groats (Kasha) 1 cup (x1) 16% DV 4.5g
  • Cooked Roasted Buckwheat Groats (Kasha) 1 cup (x1) 16% DV 4.5g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Roasted Buckwheat Groats (Kasha) 1 cup (x1) 3% DV 1.5g
  • Cooked Roasted Buckwheat Groats (Kasha) 1 cup (x1) 3% DV 1.5g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cooked Roasted Buckwheat Groats (Kasha) 1 cup (x1) 7% DV 1.3mg
  • Cooked Roasted Buckwheat Groats (Kasha) 1 cup (x1) 7% DV 1.3mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cooked Roasted Buckwheat Groats (Kasha) 1 cup (x1) 1% DV 11.8mg
  • Cooked Roasted Buckwheat Groats (Kasha) 1 cup (x1) 1% DV 11.8mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cooked Roasted Buckwheat Groats (Kasha) 1 cup (x1) 3% DV 147.8mg
  • Cooked Roasted Buckwheat Groats (Kasha) 1 cup (x1) 3% DV 147.8mg
Comparison Table

Table Legend

  1. Cooked Roasted Buckwheat Groats (Kasha)
  2. Cooked Roasted Buckwheat Groats (Kasha)
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 168 168
Calories
(%DV)		 155
(8%)		 155
(8%)
Fat (g)
(%DV)		 1
(1%)		 1
(1%)
Protein (g)
(%DV)		 5.7
(11%)		 5.7
(11%)
Carbohydrate (g)
(%DV)		 33.5
(12%)		 33.5
(12%)
Sugars (g)
(%DV)		 1.5
(3%)		 1.5
(3%)
Fiber (g)
(%DV)		 4.5
(16%)		 4.5
(16%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.23
(1%)		 0.23
(1%)
Net-Carbs (g) 29
29
Trans Fatty Acids (g) --
--
  Minerals
Food # 1 2
Weight (g) 168 168
Calcium (mg)
(%DV)		 11.8
(1%)		 11.8
(1%)
Iron, Fe (mg)
(%DV)		 1.3
(7%)		 1.3
(7%)
Potassium, K (mg)
(%DV)		 147.8
(3%)		 147.8
(3%)
Magnesium (mg)
(%DV)		 85.7
(20%)		 85.7
(20%)
Phosphorus, P (mg)
(%DV)		 117.6
(9%)		 117.6
(9%)
Sodium (mg)
(%DV)		 6.7
(0%)		 6.7
(0%)
Zinc, Zn (mg)
(%DV)		 1
(9%)		 1
(9%)
Copper, Cu (mg)
(%DV)		 0.25
(27%)		 0.25
(27%)
Manganese (mg)
(%DV)		 0.68
(29%)		 0.68
(29%)
Selenium, Se (mcg)
(%DV)		 3.7
(7%)		 3.7
(7%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
--
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 168 168
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.07
(6%)		 0.07
(6%)
Riboflavin (B2) (mg)
(%DV)		 0.07
(5%)		 0.07
(5%)
Niacin (B3) (mg)
(%DV)		 1.6
(10%)		 1.6
(10%)
Vitamin B5 (PA) (mg)
(%DV)		 0.6
(12%)		 0.6
(12%)
Vitamin B6 (mg)
(%DV)		 0.13
(8%)		 0.13
(8%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 23.5
(6%)		 23.5
(6%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 23.5
(6%)		 23.5
(6%)
Folate DFE (mcg)
(%)		 23.5
(6%)		 23.5
(6%)
Choline (mg)
(%DV)		 33.8
(6%)		 33.8
(6%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 0 0
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 100.8
100.8
Vitamin E (mg)
(%DV)		 0.15
(1%)		 0.15
(1%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 3.2
(3%)		 3.2
(3%)
Vitamin K1 (mcg) --
--
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 168 168
Water (g) 127.1
127.1
Ash (g) 0.72
0.72
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score 1.61
1.61
  Carbohydrates
Food # 1 2
Weight (g) 168 168
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) 0.67
0.67
Glucose (Dextrose) (g) 0.34
0.34
Fructose (g) 0.17
0.17
Lactose (g) --
--
Maltose (g) --
--
Galactose (g) --
--
Starch (g) --
--
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 168 168
Monounsaturated Fats (g) 0.316
0.316
Polyunsaturated Fats (g) 0.316
0.316
Omega 3s (g)
(%AI)		 0.024
(1%)		 0.024
(1%)
Omega 6s (g)
(%AI)		 0.292
(2%)		 0.292
(2%)
Omega 3 to Omega 6 Ratio 0.08
0.08
Omega 6 to Omega 3 Ratio 12.43
12.43
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
Docosapentaenoic Acid (DPA) (g) 0
0
Docosahexaenoic Acid (DHA) (g) 0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
gamma-Linolenic Acid (GLA) (g) --
--
c-c-n6-Eicosadienoic Acid (g) --
--
DHG-linolenic acid (DGLA) (g) --
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) 0
0
Caproic (6:0) (g) 0
0
Caprylic Acid (8:0) (g) 0.01
0.01
Capric Acid (10:0) (g) 0.005
0.005
Lauric Acid (12:0) (g) 0.003
0.003
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0.007
0.007
Pentadecanoic Acid (15:0) (g) --
--
Palmitic Acid (16:0) (g) 0.138
0.138
Margaric Acid (17:0) (g) --
--
Stearic Acid (18:0) (g) 0.015
0.015
Arachidic Acid (20:0) (g) --
--
Behenic Acid (22:0) (g) --
--
Lignoceric Acid (24:0) (g) --
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
Pentadecenoic Acid (15:1) (g) --
--
Palmitoleic Acid (16:1) (g) 0.007
0.007
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) --
--
Oleic Acid (18:1) (g) 0.301
0.301
c-Oleic Acid (18:1 cis) (g) --
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0
0
Docosenoic Acid (22:1) (g) 0.003
0.003
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.292
0.292
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.024
0.024
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) 0
0
Eicosatrienoic Acid (20:3) (g) --
--
Eicosatetraenoic Acid 20:4 (g) 0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) --
--
Trans Fats  
t-Polyenoic Fats (g) --
--
t-Monoenoic Fats (g) --
--
t-Palmitoleic Acid (16:1 t) (g) --
--
t-Oleic Acid (18:1 t) (g) --
--
t-Docosenoic Acid (22:1 t) (g) --
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
Stigmasterol (g) --
--
Campesterol (g) --
--
Beta-sitosterol (g) --
--
Amino Acids
Food # 1 2
Weight (g) 168 168
Essential  
Histidine (mg)
(%RDI)		 133
(19%)		 133
(19%)
Isoleucine (mg)
(%RDI)		 213
(15%)		 213
(15%)
Leucine (mg)
(%RDI)		 356
(13%)		 356
(13%)
Lysine (mg)
(%RDI)		 289
(14%)		 289
(14%)
Methionine (mg)
(%RDI)		 74
(10%)		 74
(10%)
Phenylalanine (mg)
(%RDI)		 223
(26%)		 223
(26%)
Threonine (mg)
(%RDI)		 217
(21%)		 217
(21%)
Tryptophan (mg)
(%RDI)		 82
(29%)		 82
(29%)
Valine (mg)
(%RDI)		 291
(16%)		 291
(16%)
Conditional  
Arginine (mg) 420
420
Cystine (mg)
(%RDI)		 97
(34%)		 97
(34%)
Glycine (mg) 442
442
Proline (mg) 217
217
Tyrosine (mg)
(%RDI)		 104
(12%)		 104
(12%)
Non-Essential  
Alanine (mg) 321
321
Aspartic acid (mg) 486
486
Betaine (mg) 0.84
0.84
Glutamic acid (mg) 877
877
Hydroxyproline (mg) --
--
Serine (mg) 294
294
Data Source
Cooked Roasted Buckwheat Groats (Kasha)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Roasted Buckwheat Groats (Kasha)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.