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Barley vs Buckwheat - In-Depth Nutrition Comparison

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The main differences between Barley and Buckwheat

  • Buckwheat contains less Manganese, Selenium, Fiber, Vitamin B1, Copper, Iron, Phosphorus, Vitamin B3, Zinc, and Magnesium than Barley.
  • Daily need coverage for Manganese from Barley is 67% higher.
  • Buckwheat has 17 times less Selenium than Barley. Barley has 37.7µg of Selenium, while Buckwheat has 2.2µg.

Food types used in this article are Barley, hulled and Buckwheat groats, roasted, cooked.

Infographic

Barley vs Buckwheat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Barley
Barley
7
:
1
Buckwheat
Buckwheat
Contains more Calcium +371.4%
Contains more Iron +350%
Contains more Magnesium +160.8%
Contains more Phosphorus +277.1%
Contains more Potassium +413.6%
Contains more Zinc +354.1%
Contains more Copper +241.1%
Contains less Sodium -66.7%
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 135% 95% 114% 40% 2% 76% 166%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Contains more Calcium +371.4%
Contains more Iron +350%
Contains more Magnesium +160.8%
Contains more Phosphorus +277.1%
Contains more Potassium +413.6%
Contains more Zinc +354.1%
Contains more Copper +241.1%
Contains less Sodium -66.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Barley
Barley
8
:
1
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin E +533.3%
Contains more Vitamin B1 +1515%
Contains more Vitamin B2 +630.8%
Contains more Vitamin B3 +389.8%
Contains more Vitamin B6 +313%
Contains more Folate +35.7%
Contains more Vitamin K +15.8%
Contains more Vitamin B5 +27.3%
Barley
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 12% 0% 0% 162% 66% 87% 17% 74% 15% 0% 6%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin E +533.3%
Contains more Vitamin B1 +1515%
Contains more Vitamin B2 +630.8%
Contains more Vitamin B3 +389.8%
Contains more Vitamin B6 +313%
Contains more Folate +35.7%
Contains more Vitamin K +15.8%
Contains more Vitamin B5 +27.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
4
:
1
Buckwheat
Buckwheat
Contains more Protein +269.2%
Contains more Fats +271%
Contains more Carbs +268.5%
Contains more Other +434.9%
Contains more Water +701.2%
Barley
12% 2% 73% 9% 2%
Protein: 12.48 g
Fats: 2.3 g
Carbs: 73.48 g
Water: 9.44 g
Other: 2.3 g
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more Protein +269.2%
Contains more Fats +271%
Contains more Carbs +268.5%
Contains more Other +434.9%
Contains more Water +701.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
2
:
1
Buckwheat
Buckwheat
Contains more Monounsaturated Fat +56.9%
Contains more Polyunsaturated fat +489.4%
Contains less Saturated Fat -72.2%
Barley
26% 16% 59%
Saturated Fat: 0.482 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 1.108 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +56.9%
Contains more Polyunsaturated fat +489.4%
Contains less Saturated Fat -72.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Barley Buckwheat
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Barley Buckwheat Opinion
Net carbs 56.18g 17.24g Barley
Protein 12.48g 3.38g Barley
Fats 2.3g 0.62g Barley
Carbs 73.48g 19.94g Barley
Calories 354kcal 92kcal Barley
Fructose 0.1g Buckwheat
Sugar 0.8g 0.9g Barley
Fiber 17.3g 2.7g Barley
Calcium 33mg 7mg Barley
Iron 3.6mg 0.8mg Barley
Magnesium 133mg 51mg Barley
Phosphorus 264mg 70mg Barley
Potassium 452mg 88mg Barley
Sodium 12mg 4mg Buckwheat
Zinc 2.77mg 0.61mg Barley
Copper 0.498mg 0.146mg Barley
Vitamin A 22IU 0IU Barley
Vitamin A RAE 1µg 0µg Barley
Vitamin E 0.57mg 0.09mg Barley
Vitamin B1 0.646mg 0.04mg Barley
Vitamin B2 0.285mg 0.039mg Barley
Vitamin B3 4.604mg 0.94mg Barley
Vitamin B5 0.282mg 0.359mg Buckwheat
Vitamin B6 0.318mg 0.077mg Barley
Folate 19µg 14µg Barley
Vitamin K 2.2µg 1.9µg Barley
Tryptophan 0.208mg 0.049mg Barley
Threonine 0.424mg 0.129mg Barley
Isoleucine 0.456mg 0.127mg Barley
Leucine 0.848mg 0.212mg Barley
Lysine 0.465mg 0.172mg Barley
Methionine 0.24mg 0.044mg Barley
Phenylalanine 0.7mg 0.133mg Barley
Valine 0.612mg 0.173mg Barley
Histidine 0.281mg 0.079mg Barley
Saturated Fat 0.482g 0.134g Buckwheat
Monounsaturated Fat 0.295g 0.188g Barley
Polyunsaturated fat 1.108g 0.188g Barley

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Buckwheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
36%
Barley
8%
Buckwheat
Minerals Daily Need Coverage Score
80%
Barley
22%
Buckwheat

Comparison summary

Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.348g)
Which food is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 17)
Which food is cheaper?
Barley
Barley is cheaper (difference - $0.9)
Which food is richer in minerals?
Barley
Barley is relatively richer in minerals
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170283/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.