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.
- The glycemic index of quinoa is lower.
We used Barley flour or meal and Quinoa, cooked types in this article.
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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.
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +88.2% |
| Contains more PotassiumPotassium | +79.7% |
| Contains more IronIron | +79.9% |
| Contains more CopperCopper | +78.6% |
| Contains more ZincZinc | +83.5% |
| Contains more PhosphorusPhosphorus | +94.7% |
| Contains less SodiumSodium | -42.9% |
| Contains more ManganeseManganese | +63.9% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin B1Vitamin B1 | +245.8% |
| Contains more Vitamin B3Vitamin B3 | +1421.6% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +222% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +64.3% |
| Contains more Vitamin EVitamin E | +10.5% |
| Contains more FolateFolate | +425% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.5 g
Fats:
1.6 g
Carbs:
74.52 g
Water:
12.11 g
Other:
1.27 g
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
| Contains more ProteinProtein | +138.6% |
| Contains more CarbsCarbs | +249.9% |
| Contains more OtherOther | +64.9% |
| Contains more FatsFats | +20% |
| Contains more WaterWater | +491.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.335 g
Monounsaturated fat:
Mono. Fat
0.205 g
Polyunsaturated fat:
Poly. Fat
0.771 g
Saturated fat:
Sat. Fat
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
| Contains less Sat. FatSaturated fat | -31% |
| Contains more Mono. FatMonounsaturated fat | +157.6% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 37.7µg | 2.8µg | 63% |
| Vitamin B3 | 6.269mg | 0.412mg | 37% |
| Fiber | 10.1g | 2.8g | 29% |
| Vitamin B1 | 0.37mg | 0.107mg | 22% |
| Phosphorus | 296mg | 152mg | 21% |
| Vitamin B6 | 0.396mg | 0.123mg | 21% |
| Carbs | 74.52g | 21.3g | 18% |
| Manganese | 1.034mg | 0.631mg | 18% |
| Copper | 0.343mg | 0.192mg | 17% |
| Iron | 2.68mg | 1.49mg | 15% |
| Protein | 10.5g | 4.4g | 12% |
| Calories | 345kcal | 120kcal | 11% |
| Folate | 8µg | 42µg | 9% |
| Magnesium | 96mg | 64mg | 8% |
| Zinc | 2mg | 1.09mg | 8% |
| Starch | 17.63g | 7% | |
| Potassium | 309mg | 172mg | 4% |
| Vitamin B5 | 0.145mg | 3% | |
| Choline | 37.8mg | 23mg | 3% |
| Calcium | 32mg | 17mg | 2% |
| Vitamin K | 2.2µg | 0µg | 2% |
| Polyunsaturated fat | 0.771g | 1.078g | 2% |
| Monounsaturated fat | 0.205g | 0.528g | 1% |
| Fats | 1.6g | 1.92g | 0% |
| Net carbs | 64.42g | 18.5g | N/A |
| Sugar | 0.8g | 0.87g | N/A |
| Sodium | 4mg | 7mg | 0% |
| Vitamin E | 0.57mg | 0.63mg | 0% |
| Vitamin B2 | 0.114mg | 0.11mg | 0% |
| Saturated fat | 0.335g | 0.231g | 0% |
| Tryptophan | 0.175mg | 0.052mg | 0% |
| Threonine | 0.356mg | 0.131mg | 0% |
| Isoleucine | 0.383mg | 0.157mg | 0% |
| Leucine | 0.713mg | 0.261mg | 0% |
| Lysine | 0.391mg | 0.239mg | 0% |
| Methionine | 0.202mg | 0.096mg | 0% |
| Phenylalanine | 0.589mg | 0.185mg | 0% |
| Valine | 0.515mg | 0.185mg | 0% |
| Histidine | 0.236mg | 0.127mg | 0% |
| Omega-3 - DHA | 0g | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
29%
11%
Minerals Daily Need Coverage Score
84%
38%
Comparison summary
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 0.104g)
Which food is lower in glycemic index?
Quinoa is lower in glycemic index (difference - 17)
Which food is lower in Sugar?
Barley flour is lower in Sugar (difference - 0.07g)
Which food contains less Sodium?
Barley flour contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Barley flour is relatively richer in minerals
Which food is richer in vitamins?
Barley flour is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)