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  6. Barley flour vs. Quinoa

Barley flour vs. Quinoa — In-Depth Nutrition Comparison

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What are the differences between Barley flour and Quinoa?

  • Barley flour is higher in Selenium, Vitamin B3, Fiber, Vitamin B1, Vitamin B6, Phosphorus, Manganese, Copper, and Iron, yet Quinoa is higher in Folate.
  • Barley flour's daily need coverage for Selenium is 63% more.
  • Barley flour has 15 times more Vitamin B3 than Quinoa. While Barley flour has 6.269mg of Vitamin B3, Quinoa has only 0.412mg.

We used Barley flour or meal and Quinoa, cooked types in this article.

Infographic

Barley flour vs Quinoa 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.
Barley flour
Barley flour
10
:
0
Quinoa
Quinoa
Contains more Calcium +88.2%
Contains more Iron +79.9%
Contains more Magnesium +50%
Contains more Phosphorus +94.7%
Contains more Potassium +79.7%
Contains less Sodium -42.9%
Contains more Zinc +83.5%
Contains more Copper +78.6%
Contains more Manganese +63.9%
Contains more Selenium +1246.4%
Barley flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 101% 69% 127% 28% 1% 55% 115% 135% 206%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Contains more Calcium +88.2%
Contains more Iron +79.9%
Contains more Magnesium +50%
Contains more Phosphorus +94.7%
Contains more Potassium +79.7%
Contains less Sodium -42.9%
Contains more Zinc +83.5%
Contains more Copper +78.6%
Contains more Manganese +63.9%
Contains more Selenium +1246.4%

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.
Barley flour
Barley flour
6
:
3
Quinoa
Quinoa
Contains more Vitamin B1 +245.8%
Contains more Vitamin B3 +1421.6%
Contains more Vitamin B6 +222%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +10.5%
Contains more Folate +425%
Equal in Vitamin B2 - 0.11
Barley flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 0% 93% 27% 118% 9% 92% 6% 0% 6%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Contains more Vitamin B1 +245.8%
Contains more Vitamin B3 +1421.6%
Contains more Vitamin B6 +222%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +10.5%
Contains more Folate +425%
Equal in Vitamin B2 - 0.11

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley flour
Barley flour
3
:
2
Quinoa
Quinoa
Contains more Protein +138.6%
Contains more Carbs +249.9%
Contains more Other +64.9%
Contains more Fats +20%
Contains more Water +491.3%
Barley flour
11% 75% 12%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 74.52 g
Water: 12.11 g
Other: 1.27 g
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more Protein +138.6%
Contains more Carbs +249.9%
Contains more Other +64.9%
Contains more Fats +20%
Contains more Water +491.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley flour
Barley flour
0
:
3
Quinoa
Quinoa
Contains less Saturated Fat -31%
Contains more Monounsaturated Fat +157.6%
Contains more Polyunsaturated fat +39.8%
Barley flour
26% 16% 59%
Saturated Fat: 0.335 g
Monounsaturated Fat: 0.205 g
Polyunsaturated fat: 0.771 g
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Contains less Saturated Fat -31%
Contains more Monounsaturated Fat +157.6%
Contains more Polyunsaturated fat +39.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Barley flour Quinoa Opinion
Net carbs 64.42g 18.5g Barley flour
Protein 10.5g 4.4g Barley flour
Fats 1.6g 1.92g Quinoa
Carbs 74.52g 21.3g Barley flour
Calories 345kcal 120kcal Barley flour
Starch 17.63g Quinoa
Sugar 0.8g 0.87g Barley flour
Fiber 10.1g 2.8g Barley flour
Calcium 32mg 17mg Barley flour
Iron 2.68mg 1.49mg Barley flour
Magnesium 96mg 64mg Barley flour
Phosphorus 296mg 152mg Barley flour
Potassium 309mg 172mg Barley flour
Sodium 4mg 7mg Barley flour
Zinc 2mg 1.09mg Barley flour
Copper 0.343mg 0.192mg Barley flour
Manganese 1.034mg 0.631mg Barley flour
Selenium 37.7µg 2.8µg Barley flour
Vitamin A 0IU 5IU Quinoa
Vitamin E 0.57mg 0.63mg Quinoa
Vitamin B1 0.37mg 0.107mg Barley flour
Vitamin B2 0.114mg 0.11mg Barley flour
Vitamin B3 6.269mg 0.412mg Barley flour
Vitamin B5 0.145mg Barley flour
Vitamin B6 0.396mg 0.123mg Barley flour
Folate 8µg 42µg Quinoa
Vitamin K 2.2µg 0µg Barley flour
Tryptophan 0.175mg 0.052mg Barley flour
Threonine 0.356mg 0.131mg Barley flour
Isoleucine 0.383mg 0.157mg Barley flour
Leucine 0.713mg 0.261mg Barley flour
Lysine 0.391mg 0.239mg Barley flour
Methionine 0.202mg 0.096mg Barley flour
Phenylalanine 0.589mg 0.185mg Barley flour
Valine 0.515mg 0.185mg Barley flour
Histidine 0.236mg 0.127mg Barley flour
Saturated Fat 0.335g 0.231g Quinoa
Omega-3 - DHA 0g 0.015g Quinoa
Monounsaturated Fat 0.205g 0.528g Quinoa
Polyunsaturated fat 0.771g 1.078g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley flour Quinoa
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
30%
Barley flour
11%
Quinoa
Minerals Daily Need Coverage Score
84%
Barley flour
38%
Quinoa

Comparison summary

Which food is lower in Saturated Fat?
Quinoa
Quinoa is lower in Saturated Fat (difference - 0.104g)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 17)
Which food is lower in Sugar?
Barley flour
Barley flour is lower in Sugar (difference - 0.07g)
Which food contains less Sodium?
Barley flour
Barley flour contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Barley flour
Barley flour is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Barley flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169739/nutrients
  2. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.