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Tofu vs. Barley — In-Depth Nutrition Comparison

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Important differences between Tofu and Barley

  • Tofu has more Calcium, Manganese, Copper, Phosphorus, Iron, Selenium, Magnesium, Zinc, and Vitamin B1, however, Barley has more Vitamin B3.
  • Tofu's daily need coverage for Calcium is 67% more.
  • Tofu has 5 times more Manganese than Barley. Tofu has 1.181mg of Manganese, while Barley has 0.259mg.

The food varieties used in the comparison are Tofu, raw, firm, prepared with calcium sulfate and Barley, pearled, cooked.

Infographic

Tofu 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.
Tofu
9
:
1
Barley
Contains more Calcium +6109.1%
Contains more Iron +100%
Contains more Magnesium +163.6%
Contains more Phosphorus +251.9%
Contains more Potassium +154.8%
Contains more Zinc +91.5%
Contains more Copper +260%
Contains more Manganese +356%
Contains more Selenium +102.3%
Contains less Sodium -78.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 50% 16% 24% 9% 1% 23% 35% 34% 47%
Contains more Calcium +6109.1%
Contains more Iron +100%
Contains more Magnesium +163.6%
Contains more Phosphorus +251.9%
Contains more Potassium +154.8%
Contains more Zinc +91.5%
Contains more Copper +260%
Contains more Manganese +356%
Contains more Selenium +102.3%
Contains less Sodium -78.6%

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.
Tofu
5
:
5
Barley
Contains more Vitamin A +2271.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +90.4%
Contains more Vitamin B2 +64.5%
Contains more Folate +81.3%
Contains more Vitamin B3 +441.5%
Contains more Vitamin B6 +25%
Equal in Vitamin B5 - 0.135
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 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 A +2271.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +90.4%
Contains more Vitamin B2 +64.5%
Contains more Folate +81.3%
Contains more Vitamin B3 +441.5%
Contains more Vitamin B6 +25%
Equal in Vitamin B5 - 0.135

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
4
:
1
Barley
Contains more Protein +664.2%
Contains more Fats +1881.8%
Contains more Other +400%
Contains more Carbs +915.1%
Equal in Water - 68.8
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 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 +664.2%
Contains more Fats +1881.8%
Contains more Other +400%
Contains more Carbs +915.1%
Equal in Water - 68.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
2
:
1
Barley
Contains more Monounsaturated Fat +3277.2%
Contains more Polyunsaturated fat +2199.5%
Contains less Saturated Fat -92.6%
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
26% 16% 59%
Saturated Fat: 0.093 g
Monounsaturated Fat: 0.057 g
Polyunsaturated fat: 0.214 g
Contains more Monounsaturated Fat +3277.2%
Contains more Polyunsaturated fat +2199.5%
Contains less Saturated Fat -92.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Barley Opinion
Net carbs 0.48g 24.42g Barley
Protein 17.27g 2.26g Tofu
Fats 8.72g 0.44g Tofu
Carbs 2.78g 28.22g Barley
Calories 144kcal 123kcal Tofu
Sugar 0.28g Tofu
Fiber 2.3g 3.8g Barley
Calcium 683mg 11mg Tofu
Iron 2.66mg 1.33mg Tofu
Magnesium 58mg 22mg Tofu
Phosphorus 190mg 54mg Tofu
Potassium 237mg 93mg Tofu
Sodium 14mg 3mg Barley
Zinc 1.57mg 0.82mg Tofu
Copper 0.378mg 0.105mg Tofu
Manganese 1.181mg 0.259mg Tofu
Selenium 17.4µg 8.6µg Tofu
Vitamin A 166IU 7IU Tofu
Vitamin E 0.01mg Barley
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.083mg Tofu
Vitamin B2 0.102mg 0.062mg Tofu
Vitamin B3 0.381mg 2.063mg Barley
Vitamin B5 0.133mg 0.135mg Barley
Vitamin B6 0.092mg 0.115mg Barley
Folate 29µg 16µg Tofu
Vitamin K 0.8µg Barley
Tryptophan 0.235mg 0.038mg Tofu
Threonine 0.785mg 0.077mg Tofu
Isoleucine 0.849mg 0.083mg Tofu
Leucine 1.392mg 0.154mg Tofu
Lysine 0.883mg 0.084mg Tofu
Methionine 0.211mg 0.043mg Tofu
Phenylalanine 0.835mg 0.127mg Tofu
Valine 0.87mg 0.111mg Tofu
Histidine 0.431mg 0.051mg Tofu
Saturated Fat 1.261g 0.093g Barley
Monounsaturated Fat 1.925g 0.057g Tofu
Polyunsaturated fat 4.921g 0.214g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu 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
11%
Tofu
10%
Barley
Minerals Daily Need Coverage Score
87%
Tofu
24%
Barley

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.28g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 13)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.5)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Barley
Barley is lower in Saturated Fat (difference - 1.168g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.