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  6. Barley vs. Soba

Barley vs. Soba — In-Depth Nutrition Comparison

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How are Barley and Soba different?

  • Barley has more Manganese, Copper, Vitamin B1, Iron, Phosphorus, Magnesium, Vitamin B3, Zinc, Vitamin B6, and Vitamin B2 than Soba.
  • Daily need coverage for Manganese from Barley is 68% higher.
  • Barley contains 62 times more Copper than Soba. While Barley contains 0.498mg of Copper, Soba contains only 0.008mg.

Barley, hulled and Noodles, japanese, soba, cooked are the varieties used in this article.

Infographic

Barley vs Soba 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
10
:
0
Soba
Soba
Contains more Calcium +725%
Contains more Iron +650%
Contains more Magnesium +1377.8%
Contains more Phosphorus +956%
Contains more Potassium +1191.4%
Contains less Sodium -80%
Contains more Zinc +2208.3%
Contains more Copper +6125%
Contains more Manganese +419.5%
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 135% 95% 114% 40% 2% 76% 166% 254% 206%
Soba
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Contains more Calcium +725%
Contains more Iron +650%
Contains more Magnesium +1377.8%
Contains more Phosphorus +956%
Contains more Potassium +1191.4%
Contains less Sodium -80%
Contains more Zinc +2208.3%
Contains more Copper +6125%
Contains more Manganese +419.5%

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
9
:
0
Soba
Soba
Contains more Vitamin A +∞%
Contains more Vitamin B1 +587.2%
Contains more Vitamin B2 +996.2%
Contains more Vitamin B3 +802.7%
Contains more Vitamin B5 +20%
Contains more Vitamin B6 +695%
Contains more Folate +171.4%
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%
Soba
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 24% 6% 10% 15% 10% 6% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +587.2%
Contains more Vitamin B2 +996.2%
Contains more Vitamin B3 +802.7%
Contains more Vitamin B5 +20%
Contains more Vitamin B6 +695%
Contains more Folate +171.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
4
:
1
Soba
Soba
Contains more Protein +146.6%
Contains more Fats +2200%
Contains more Carbs +242.7%
Contains more Other +489.7%
Contains more Water +673.4%
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
Soba
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Contains more Protein +146.6%
Contains more Fats +2200%
Contains more Carbs +242.7%
Contains more Other +489.7%
Contains more Water +673.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
2
:
1
Soba
Soba
Contains more Monounsaturated Fat +1034.6%
Contains more Polyunsaturated fat +3474.2%
Contains less Saturated Fat -96.1%
Barley
26% 16% 59%
Saturated Fat: 0.482 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 1.108 g
Soba
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +1034.6%
Contains more Polyunsaturated fat +3474.2%
Contains less Saturated Fat -96.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Barley Soba
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Barley Soba Opinion
Net carbs 56.18g 21.44g Barley
Protein 12.48g 5.06g Barley
Fats 2.3g 0.1g Barley
Carbs 73.48g 21.44g Barley
Calories 354kcal 99kcal Barley
Sugar 0.8g Soba
Fiber 17.3g Barley
Calcium 33mg 4mg Barley
Iron 3.6mg 0.48mg Barley
Magnesium 133mg 9mg Barley
Phosphorus 264mg 25mg Barley
Potassium 452mg 35mg Barley
Sodium 12mg 60mg Barley
Zinc 2.77mg 0.12mg Barley
Copper 0.498mg 0.008mg Barley
Manganese 1.943mg 0.374mg Barley
Selenium 37.7µg Barley
Vitamin A 22IU 0IU Barley
Vitamin A RAE 1µg 0µg Barley
Vitamin E 0.57mg Barley
Vitamin B1 0.646mg 0.094mg Barley
Vitamin B2 0.285mg 0.026mg Barley
Vitamin B3 4.604mg 0.51mg Barley
Vitamin B5 0.282mg 0.235mg Barley
Vitamin B6 0.318mg 0.04mg Barley
Folate 19µg 7µg Barley
Vitamin K 2.2µg Barley
Tryptophan 0.208mg 0.072mg Barley
Threonine 0.424mg 0.177mg Barley
Isoleucine 0.456mg 0.195mg Barley
Leucine 0.848mg 0.33mg Barley
Lysine 0.465mg 0.214mg Barley
Methionine 0.24mg 0.072mg Barley
Phenylalanine 0.7mg 0.217mg Barley
Valine 0.612mg 0.249mg Barley
Histidine 0.281mg 0.119mg Barley
Saturated Fat 0.482g 0.019g Soba
Monounsaturated Fat 0.295g 0.026g Barley
Polyunsaturated fat 1.108g 0.031g Barley

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Soba
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 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
36%
Barley
6%
Soba
Minerals Daily Need Coverage Score
110%
Barley
10%
Soba

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 0.8g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.463g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $1.5)
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 48mg)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 18)
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. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.