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Barley vs Teff - In-Depth Nutrition Comparison

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What are the main differences between Barley and Teff?

  • Barley is richer in Selenium, Fiber, and Vitamin B1, yet Teff is richer in Manganese, Iron, Copper, Phosphorus, Calcium, Vitamin B5, and Vitamin B6.
  • Teff's daily need coverage for Manganese is 317% higher.
  • Barley has 9 times more Selenium than Teff. Barley has 37.7µg of Selenium, while Teff has 4.4µg.

We used Barley, hulled and Teff, uncooked types in this comparison.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Barley
Barley
1
:
6
Teff
Teff
Contains more Calcium +445.5%
Contains more Iron +111.9%
Contains more Magnesium +38.3%
Contains more Phosphorus +62.5%
Contains more Zinc +31%
Contains more Copper +62.7%
Equal in Potassium - 427
Equal in Sodium - 12
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 135% 95% 114% 40% 2% 76% 166%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Contains more Calcium +445.5%
Contains more Iron +111.9%
Contains more Magnesium +38.3%
Contains more Phosphorus +62.5%
Contains more Zinc +31%
Contains more Copper +62.7%
Equal in Potassium - 427
Equal in Sodium - 12

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Barley
Barley
10
:
2
Teff
Teff
Contains more Vitamin A +144.4%
Contains more Vitamin E +612.5%
Contains more Vitamin B1 +65.6%
Contains more Vitamin B3 +36.9%
Contains more Vitamin K +15.8%
Contains more Vitamin B5 +234%
Contains more Vitamin B6 +51.6%
Equal in Vitamin B2 - 0.27
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%
Teff
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 5%
Contains more Vitamin A +144.4%
Contains more Vitamin E +612.5%
Contains more Vitamin B1 +65.6%
Contains more Vitamin B3 +36.9%
Contains more Vitamin K +15.8%
Contains more Vitamin B5 +234%
Contains more Vitamin B6 +51.6%
Equal in Vitamin B2 - 0.27

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
2
:
3
Teff
Teff
Equal in Protein - 13.3
Equal in Fats - 2.38
Equal in Carbs - 73.13
Equal in Water - 8.82
Equal in Other - 2.37
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
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Equal in Protein - 13.3
Equal in Fats - 2.38
Equal in Carbs - 73.13
Equal in Water - 8.82
Equal in Other - 2.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
1
:
2
Teff
Teff
Contains more Monounsaturated Fat +99.7%
Equal in Saturated Fat - 0.449
Equal in Polyunsaturated fat - 1.071
Barley
26% 16% 59%
Saturated Fat: 0.482 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 1.108 g
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Contains more Monounsaturated Fat +99.7%
Equal in Saturated Fat - 0.449
Equal in Polyunsaturated fat - 1.071

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Barley Teff
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Barley Teff Opinion
Net carbs 56.18g 65.13g Teff
Protein 12.48g 13.3g Teff
Fats 2.3g 2.38g Teff
Carbs 73.48g 73.13g Barley
Calories 354kcal 367kcal Teff
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 0.8g 1.84g Barley
Fiber 17.3g 8g Barley
Calcium 33mg 180mg Teff
Iron 3.6mg 7.63mg Teff
Magnesium 133mg 184mg Teff
Phosphorus 264mg 429mg Teff
Potassium 452mg 427mg Barley
Sodium 12mg 12mg
Zinc 2.77mg 3.63mg Teff
Copper 0.498mg 0.81mg Teff
Vitamin A 22IU 9IU Barley
Vitamin A RAE 1µg 0µg Barley
Vitamin E 0.57mg 0.08mg Barley
Vitamin B1 0.646mg 0.39mg Barley
Vitamin B2 0.285mg 0.27mg Barley
Vitamin B3 4.604mg 3.363mg Barley
Vitamin B5 0.282mg 0.942mg Teff
Vitamin B6 0.318mg 0.482mg Teff
Folate 19µg Barley
Vitamin K 2.2µg 1.9µg Barley
Tryptophan 0.208mg 0.139mg Barley
Threonine 0.424mg 0.51mg Teff
Isoleucine 0.456mg 0.501mg Teff
Leucine 0.848mg 1.068mg Teff
Lysine 0.465mg 0.376mg Barley
Methionine 0.24mg 0.428mg Teff
Phenylalanine 0.7mg 0.698mg Barley
Valine 0.612mg 0.686mg Teff
Histidine 0.281mg 0.301mg Teff
Saturated Fat 0.482g 0.449g Teff
Monounsaturated Fat 0.295g 0.589g Teff
Polyunsaturated fat 1.108g 1.071g Barley
Omega-3 - ALA 0.135g Teff

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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
36%
Barley
33%
Teff
Minerals Daily Need Coverage Score
80%
Barley
133%
Teff

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.033g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 28)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1.5)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 1.04g)
Which food is richer in vitamins?
Barley
Barley is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (12 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/169747/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.