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  6. Barley vs. Buckwheat

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Barley
Barley
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 95% 9.9% 40% 135% 166% 76% 113% 1.6% 253% 206%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more MagnesiumMagnesium +160.8%
Contains more CalciumCalcium +371.4%
Contains more PotassiumPotassium +413.6%
Contains more IronIron +350%
Contains more CopperCopper +241.1%
Contains more ZincZinc +354.1%
Contains more PhosphorusPhosphorus +277.1%
Contains more ManganeseManganese +382.1%
Contains more SeleniumSelenium +1613.6%
Contains less SodiumSodium -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Barley
Barley
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1.3% 11% 0% 162% 66% 86% 17% 73% 0% 5.5% 14% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +533.3%
Contains more Vitamin B1Vitamin B1 +1515%
Contains more Vitamin B2Vitamin B2 +630.8%
Contains more Vitamin B3Vitamin B3 +389.8%
Contains more Vitamin B6Vitamin B6 +313%
Contains more Vitamin KVitamin K +15.8%
Contains more FolateFolate +35.7%
Contains more Vitamin B5Vitamin B5 +27.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
4
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
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 ProteinProtein +269.2%
Contains more FatsFats +271%
Contains more CarbsCarbs +268.5%
Contains more OtherOther +434.9%
Contains more WaterWater +701.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
2
26% 16% 59%
Saturated Fat: Sat. Fat 0.482 g
Monounsaturated Fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 1.108 g
26% 37% 37%
Saturated Fat: Sat. Fat 0.134 g
Monounsaturated Fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Mono. FatMonounsaturated Fat +56.9%
Contains more Poly. FatPolyunsaturated fat +489.4%
Contains less Sat. FatSaturated Fat -72.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 354kcal 92kcal Barley
Protein 12.48g 3.38g Barley
Fats 2.3g 0.62g Barley
Net carbs 56.18g 17.24g Barley
Carbs 73.48g 19.94g Barley
Magnesium 133mg 51mg Barley
Calcium 33mg 7mg Barley
Potassium 452mg 88mg Barley
Iron 3.6mg 0.8mg Barley
Sugar 0.8g 0.9g Barley
Fiber 17.3g 2.7g Barley
Copper 0.498mg 0.146mg Barley
Zinc 2.77mg 0.61mg Barley
Phosphorus 264mg 70mg Barley
Sodium 12mg 4mg Buckwheat
Vitamin A 22IU 0IU Barley
Vitamin A RAE 1µg 0µg Barley
Vitamin E 0.57mg 0.09mg Barley
Manganese 1.943mg 0.403mg Barley
Selenium 37.7µg 2.2µg 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
Vitamin K 2.2µg 1.9µg Barley
Folate 19µg 14µg Barley
Choline 20.1mg Buckwheat
Saturated Fat 0.482g 0.134g Buckwheat
Monounsaturated Fat 0.295g 0.188g Barley
Polyunsaturated fat 1.108g 0.188g 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
Fructose 0.1g Buckwheat

Which food is preferable for your diet?

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

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
34%
Barley
8%
Buckwheat
Minerals Daily Need Coverage Score
110%
Barley
24%
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 - 23)
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

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 - 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.