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Teff vs. Barley — In-Depth Nutrition Comparison

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How are Teff and Barley different?

  • Teff is higher in Manganese, Copper, Phosphorus, Iron, Vitamin B1, and Magnesium, however, Barley is richer in Vitamin B3.
  • Daily need coverage for Manganese from Teff is 113% higher.
  • Teff contains 4 times more Calcium than Barley. While Teff contains 49mg of Calcium, Barley contains only 11mg.

Teff, cooked and Barley, pearled, cooked are the varieties used in this article.

Infographic

Teff vs Barley infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Teff
8
:
2
Barley
Contains more Calcium +345.5%
Contains more Iron +54.1%
Contains more Magnesium +127.3%
Contains more Phosphorus +122.2%
Contains more Potassium +15.1%
Contains more Zinc +35.4%
Contains more Copper +115.2%
Contains more Manganese +1004.2%
Contains less Sodium -62.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 50% 16% 24% 9% 1% 23% 35% 34% 47%
Contains more Calcium +345.5%
Contains more Iron +54.1%
Contains more Magnesium +127.3%
Contains more Phosphorus +122.2%
Contains more Potassium +15.1%
Contains more Zinc +35.4%
Contains more Copper +115.2%
Contains more Manganese +1004.2%
Contains less Sodium -62.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Teff
2
:
9
Barley
Contains more Vitamin B1 +120.5%
Contains more Folate +12.5%
Contains more Vitamin A +250%
Contains more Vitamin B2 +87.9%
Contains more Vitamin B3 +127%
Contains more Vitamin B6 +18.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 46% 8% 18% 0% 23% 14% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 21% 15% 39% 9% 27% 12% 0% 2%
Contains more Vitamin B1 +120.5%
Contains more Folate +12.5%
Contains more Vitamin A +250%
Contains more Vitamin B2 +87.9%
Contains more Vitamin B3 +127%
Contains more Vitamin B6 +18.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
4
:
1
Barley
Contains more Protein +71.2%
Contains more Fats +47.7%
Contains more Other +146.4%
Contains more Carbs +42.1%
Equal in Water - 68.8
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
Contains more Protein +71.2%
Contains more Fats +47.7%
Contains more Other +146.4%
Contains more Carbs +42.1%
Equal in Water - 68.8

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Teff Barley
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Teff Barley Opinion
Net carbs 17.06g 24.42g Barley
Protein 3.87g 2.26g Teff
Fats 0.65g 0.44g Teff
Carbs 19.86g 28.22g Barley
Calories 101kcal 123kcal Barley
Sugar 0.28g Teff
Fiber 2.8g 3.8g Barley
Calcium 49mg 11mg Teff
Iron 2.05mg 1.33mg Teff
Magnesium 50mg 22mg Teff
Phosphorus 120mg 54mg Teff
Potassium 107mg 93mg Teff
Sodium 8mg 3mg Barley
Zinc 1.11mg 0.82mg Teff
Copper 0.226mg 0.105mg Teff
Manganese 2.86mg 0.259mg Teff
Selenium 8.6µg Barley
Vitamin A 2IU 7IU Barley
Vitamin E 0.01mg Barley
Vitamin B1 0.183mg 0.083mg Teff
Vitamin B2 0.033mg 0.062mg Barley
Vitamin B3 0.909mg 2.063mg Barley
Vitamin B5 0.135mg Barley
Vitamin B6 0.097mg 0.115mg Barley
Folate 18µg 16µg Teff
Vitamin K 0.8µg Barley
Tryptophan 0.041mg 0.038mg Teff
Threonine 0.149mg 0.077mg Teff
Isoleucine 0.146mg 0.083mg Teff
Leucine 0.311mg 0.154mg Teff
Lysine 0.109mg 0.084mg Teff
Methionine 0.125mg 0.043mg Teff
Phenylalanine 0.203mg 0.127mg Teff
Valine 0.2mg 0.111mg Teff
Histidine 0.088mg 0.051mg Teff
Saturated Fat 0.093g Teff
Monounsaturated Fat 0.057g Barley
Polyunsaturated fat 0.214g Barley

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Barley
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Teff
10%
Barley
Minerals Daily Need Coverage Score
67%
Teff
24%
Barley

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.28g)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.093g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1.5)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 29)
Which food is richer in vitamins?
Barley
Barley is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/nutrients
  2. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170285/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.