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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 for barley is 67% higher.
  • Buckwheat has 17 times less selenium than barley. Barley has 37.7µg of selenium, while buckwheat has 2.2µg.
  • Buckwheat has a higher glycemic index than barley.

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 11% 162% 66% 86% 17% 73% 0% 5.5% 14%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.8% 10% 9% 18% 22% 18% 0% 4.8% 11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin 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

All nutrients comparison - raw data values

Nutrient Barley Buckwheat DV% diff.
Manganese 1.943mg 0.403mg 67%
Selenium 37.7µg 2.2µg 65%
Fiber 17.3g 2.7g 58%
Vitamin B1 0.646mg 0.04mg 51%
Copper 0.498mg 0.146mg 39%
Iron 3.6mg 0.8mg 35%
Phosphorus 264mg 70mg 28%
Vitamin B3 4.604mg 0.94mg 23%
Magnesium 133mg 51mg 20%
Zinc 2.77mg 0.61mg 20%
Vitamin B2 0.285mg 0.039mg 19%
Vitamin B6 0.318mg 0.077mg 19%
Protein 12.48g 3.38g 18%
Carbs 73.48g 19.94g 18%
Calories 354kcal 92kcal 13%
Potassium 452mg 88mg 11%
Polyunsaturated fat 1.108g 0.188g 6%
Choline 20.1mg 4%
Fats 2.3g 0.62g 3%
Calcium 33mg 7mg 3%
Vitamin E 0.57mg 0.09mg 3%
Vitamin B5 0.282mg 0.359mg 2%
Saturated fat 0.482g 0.134g 2%
Folate 19µg 14µg 1%
Protein per 100 calories 3.5g 3.7g N/A
Calories per 10 g protein 284kcal 272kcal N/A
Weight per 100 calories 28g 109g N/A
Unsaturated / Saturated Fat ratio 2.9 2.8 N/A
Net carbs 56.18g 17.24g N/A
Sugar 0.8g 0.9g N/A
Sodium 12mg 4mg 0%
Vitamin A 1µg 0µg 0%
Vitamin K 2.2µg 1.9µg 0%
Monounsaturated fat 0.295g 0.188g 0%
Tryptophan 0.208mg 0.049mg 0%
Threonine 0.424mg 0.129mg 0%
Isoleucine 0.456mg 0.127mg 0%
Leucine 0.848mg 0.212mg 0%
Lysine 0.465mg 0.172mg 0%
Methionine 0.24mg 0.044mg 0%
Phenylalanine 0.7mg 0.133mg 0%
Valine 0.612mg 0.173mg 0%
Histidine 0.281mg 0.079mg 0%
Fructose 0.1g 0%

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%

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.