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  6. Barley vs. Teff

Barley vs. Teff — In-Depth Nutrition Comparison

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What are the differences between Barley and Teff?

  • Barley is higher in Fiber, Vitamin B1, Copper, Vitamin B3, Phosphorus, Magnesium, Vitamin B2, Iron, and Vitamin B6, yet Teff is higher in Manganese.
  • Barley's daily need coverage for Fiber is 58% more.
  • Barley has 9 times more Vitamin B2 than Teff. While Barley has 0.285mg of Vitamin B2, Teff has only 0.033mg.

We used Barley, hulled and Teff, cooked types in this article.

Infographic

Barley vs Teff 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
7
:
3
Teff
Teff
Contains more Iron +75.6%
Contains more Magnesium +166%
Contains more Phosphorus +120%
Contains more Potassium +322.4%
Contains more Zinc +149.5%
Contains more Copper +120.4%
Contains more Calcium +48.5%
Contains less Sodium -33.3%
Contains more Manganese +47.2%
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 135% 95% 114% 40% 2% 76% 166% 254% 206%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Contains more Iron +75.6%
Contains more Magnesium +166%
Contains more Phosphorus +120%
Contains more Potassium +322.4%
Contains more Zinc +149.5%
Contains more Copper +120.4%
Contains more Calcium +48.5%
Contains less Sodium -33.3%
Contains more Manganese +47.2%

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
11
:
0
Teff
Teff
Contains more Vitamin A +1000%
Contains more Vitamin B1 +253%
Contains more Vitamin B2 +763.6%
Contains more Vitamin B3 +406.5%
Contains more Vitamin B6 +227.8%
Equal in Folate - 18
Barley
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 12% 0% 0% 162% 66% 87% 17% 74% 15% 0% 0% 6%
Teff
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 0% 46% 8% 18% 0% 23% 14% 0% 0% 0%
Contains more Vitamin A +1000%
Contains more Vitamin B1 +253%
Contains more Vitamin B2 +763.6%
Contains more Vitamin B3 +406.5%
Contains more Vitamin B6 +227.8%
Equal in Folate - 18

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
4
:
1
Teff
Teff
Contains more Protein +222.5%
Contains more Fats +253.8%
Contains more Carbs +270%
Contains more Other +233.3%
Contains more Water +693.8%
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
Teff
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Contains more Protein +222.5%
Contains more Fats +253.8%
Contains more Carbs +270%
Contains more Other +233.3%
Contains more Water +693.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Barley Teff
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price 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 Teff Opinion
Net carbs 56.18g 17.06g Barley
Protein 12.48g 3.87g Barley
Fats 2.3g 0.65g Barley
Carbs 73.48g 19.86g Barley
Calories 354kcal 101kcal Barley
Sugar 0.8g Teff
Fiber 17.3g 2.8g Barley
Calcium 33mg 49mg Teff
Iron 3.6mg 2.05mg Barley
Magnesium 133mg 50mg Barley
Phosphorus 264mg 120mg Barley
Potassium 452mg 107mg Barley
Sodium 12mg 8mg Teff
Zinc 2.77mg 1.11mg Barley
Copper 0.498mg 0.226mg Barley
Manganese 1.943mg 2.86mg Teff
Selenium 37.7µg Barley
Vitamin A 22IU 2IU Barley
Vitamin A RAE 1µg 0µg Barley
Vitamin E 0.57mg Barley
Vitamin B1 0.646mg 0.183mg Barley
Vitamin B2 0.285mg 0.033mg Barley
Vitamin B3 4.604mg 0.909mg Barley
Vitamin B5 0.282mg Barley
Vitamin B6 0.318mg 0.097mg Barley
Folate 19µg 18µg Barley
Vitamin K 2.2µg Barley
Tryptophan 0.208mg 0.041mg Barley
Threonine 0.424mg 0.149mg Barley
Isoleucine 0.456mg 0.146mg Barley
Leucine 0.848mg 0.311mg Barley
Lysine 0.465mg 0.109mg Barley
Methionine 0.24mg 0.125mg Barley
Phenylalanine 0.7mg 0.203mg Barley
Valine 0.612mg 0.2mg Barley
Histidine 0.281mg 0.088mg Barley
Saturated Fat 0.482g Teff
Monounsaturated Fat 0.295g Barley
Polyunsaturated fat 1.108g Barley

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Teff
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
34%
Barley
8%
Teff
Minerals Daily Need Coverage Score
110%
Barley
67%
Teff

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.482g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 29)
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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/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.