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Barley vs. Soy sauce — In-Depth Nutrition Comparison

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What are the differences between barley and soy sauce?

  • Barley is richer than soy sauce in selenium, fiber, vitamin B1, copper, manganese, iron, zinc, vitamin B3, and magnesium.
  • Soy sauce's daily need coverage for sodium is 238% more.
  • Barley has 75 times more selenium than soy sauce. While barley has 37.7µg of selenium, soy sauce has only 0.5µg.
  • The amount of sodium in barley is lower.
  • The glycemic index of soy sauce is lower.

We used Barley, hulled and Soy sauce made from soy and wheat (shoyu) types in this article.

Infographic

Barley vs Soy sauce 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
8
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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains more MagnesiumMagnesium +79.7%
Contains more IronIron +148.3%
Contains more CopperCopper +1058.1%
Contains more ZincZinc +218.4%
Contains more PhosphorusPhosphorus +59%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +90.9%
Contains more SeleniumSelenium +7440%
~equal in Calcium ~33mg
~equal in Potassium ~435mg

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
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% 0.33% 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% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1857.6%
Contains more Vitamin B2Vitamin B2 +72.7%
Contains more Vitamin B3Vitamin B3 +109.7%
Contains more Vitamin B6Vitamin B6 +114.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +35.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.297mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
3
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
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more ProteinProtein +53.3%
Contains more FatsFats +303.5%
Contains more CarbsCarbs +1390.5%
Contains more WaterWater +653.7%
Contains more OtherOther +561.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains more Mono. FatMonounsaturated fat +235.2%
Contains more Poly. FatPolyunsaturated fat +321.3%
Contains less Sat. FatSaturated fat -84.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Barley Soy sauce
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sodium 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 Soy sauce DV% diff.
Sodium 12mg 5493mg 238%
Selenium 37.7µg 0.5µg 68%
Fiber 17.3g 0.8g 66%
Vitamin B1 0.646mg 0.033mg 51%
Copper 0.498mg 0.043mg 51%
Manganese 1.943mg 1.018mg 40%
Iron 3.6mg 1.45mg 27%
Carbs 73.48g 4.93g 23%
Zinc 2.77mg 0.87mg 17%
Vitamin B3 4.604mg 2.196mg 15%
Calories 354kcal 53kcal 15%
Magnesium 133mg 74mg 14%
Phosphorus 264mg 166mg 14%
Vitamin B6 0.318mg 0.148mg 13%
Protein 12.48g 8.14g 9%
Vitamin B2 0.285mg 0.165mg 9%
Polyunsaturated fat 1.108g 0.263g 6%
Vitamin E 0.57mg 0mg 4%
Fats 2.3g 0.57g 3%
Choline 18.3mg 3%
Saturated fat 0.482g 0.073g 2%
Vitamin K 2.2µg 0µg 2%
Folate 19µg 14µg 1%
Monounsaturated fat 0.295g 0.088g 1%
Potassium 452mg 435mg 1%
Net carbs 56.18g 4.13g N/A
Calcium 33mg 33mg 0%
Sugar 0.8g 0.4g N/A
Vitamin A 1µg 0µg 0%
Vitamin B5 0.282mg 0.297mg 0%
Tryptophan 0.208mg 0.096mg 0%
Threonine 0.424mg 0.271mg 0%
Isoleucine 0.456mg 0.318mg 0%
Leucine 0.848mg 0.537mg 0%
Lysine 0.465mg 0.381mg 0%
Methionine 0.24mg 0.097mg 0%
Phenylalanine 0.7mg 0.353mg 0%
Valine 0.612mg 0.332mg 0%
Histidine 0.281mg 0.174mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Soy sauce
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
33%
Barley
12%
Soy sauce
Minerals Daily Need Coverage Score
110%
Barley
112%
Soy sauce

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 0.4g)
Which food is lower in Saturated fat?
Soy sauce
Soy sauce is lower in Saturated fat (difference - 0.409g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 13)
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 5481mg)
Which food is cheaper?
Barley
Barley is cheaper (difference - $1.9)
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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.