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
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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 | +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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
| Carbs | 73.48g | 19.94g | 18% |
| Protein | 12.48g | 3.38g | 18% |
| Calories | 354kcal | 92kcal | 13% |
| Potassium | 452mg | 88mg | 11% |
| Polyunsaturated fat | 1.108g | 0.188g | 6% |
| Choline | 20.1mg | 4% | |
| Vitamin E | 0.57mg | 0.09mg | 3% |
| Calcium | 33mg | 7mg | 3% |
| Fats | 2.3g | 0.62g | 3% |
| Saturated fat | 0.482g | 0.134g | 2% |
| Vitamin B5 | 0.282mg | 0.359mg | 2% |
| Folate | 19µg | 14µg | 1% |
| 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% |
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
33%
8%
Minerals Daily Need Coverage Score
110%
24%
Comparison summary
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Buckwheat is lower in Saturated fat (difference - 0.348g)
Which food is lower in Sugar?
Barley is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Barley is lower in glycemic index (difference - 23)
Which food is cheaper?
Barley is cheaper (difference - $0.9)
Which food is richer in minerals?
Barley is relatively richer in minerals
Which food is richer in vitamins?
Barley is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)