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  6. Barley vs. Tofu

Barley vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between barley and tofu

  • Barley has more fiber, vitamin B1, selenium, manganese, vitamin B3, magnesium, vitamin B6, vitamin B2, and copper; however, tofu is richer in calcium.
  • Tofu covers your daily calcium needs 65% more than barley.
  • Tofu has 12 times less vitamin B3 than barley. Barley has 4.604mg of vitamin B3, while tofu has 0.381mg.
  • Barley has a higher glycemic index. The glycemic index of barley is 28, while the glycemic index of tofu is 15.

Specific food types used in this comparison are Barley, hulled and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Barley vs Tofu 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
9
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%
Tofu
Tofu
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more MagnesiumMagnesium +129.3%
Contains more PotassiumPotassium +90.7%
Contains more IronIron +35.3%
Contains more CopperCopper +31.7%
Contains more ZincZinc +76.4%
Contains more PhosphorusPhosphorus +38.9%
Contains less SodiumSodium -14.3%
Contains more ManganeseManganese +64.5%
Contains more SeleniumSelenium +116.7%
Contains more CalciumCalcium +1969.7%

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.
Barley
Barley
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 11% 162% 66% 86% 17% 73% 0% 5.5% 14%
Tofu
Tofu
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +308.9%
Contains more Vitamin B2Vitamin B2 +179.4%
Contains more Vitamin B3Vitamin B3 +1108.4%
Contains more Vitamin B5Vitamin B5 +112%
Contains more Vitamin B6Vitamin B6 +245.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +52.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley Tofu DV% diff.
Calcium 33mg 683mg 65%
Fiber 17.3g 2.3g 60%
Vitamin B1 0.646mg 0.158mg 41%
Selenium 37.7µg 17.4µg 37%
Manganese 1.943mg 1.181mg 33%
Vitamin B3 4.604mg 0.381mg 26%
Polyunsaturated fat 1.108g 4.921g 25%
Carbs 73.48g 2.78g 24%
Magnesium 133mg 58mg 18%
Vitamin B6 0.318mg 0.092mg 17%
Vitamin B2 0.285mg 0.102mg 14%
Copper 0.498mg 0.378mg 13%
Iron 3.6mg 2.66mg 12%
Calories 354kcal 144kcal 11%
Zinc 2.77mg 1.57mg 11%
Phosphorus 264mg 190mg 11%
Protein 12.48g 17.27g 10%
Fats 2.3g 8.72g 10%
Potassium 452mg 237mg 6%
Vitamin E 0.57mg 4%
Saturated fat 0.482g 1.261g 4%
Monounsaturated fat 0.295g 1.925g 4%
Vitamin B5 0.282mg 0.133mg 3%
Folate 19µg 29µg 3%
Vitamin K 2.2µg 2%
Protein per 100 calories 3.5g 12g N/A
Calories per 10 g protein 284kcal 83kcal N/A
Weight per 100 calories 28g 69g N/A
Unsaturated / Saturated Fat ratio 2.9 5.4 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 56.18g 0.48g N/A
Sugar 0.8g N/A
Sodium 12mg 14mg 0%
Vitamin A 1µg 0%
Tryptophan 0.208mg 0.235mg 0%
Threonine 0.424mg 0.785mg 0%
Isoleucine 0.456mg 0.849mg 0%
Leucine 0.848mg 1.392mg 0%
Lysine 0.465mg 0.883mg 0%
Methionine 0.24mg 0.211mg 0%
Phenylalanine 0.7mg 0.835mg 0%
Valine 0.612mg 0.87mg 0%
Histidine 0.281mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
2
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
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more CarbsCarbs +2543.2%
Contains more OtherOther +64.3%
Contains more ProteinProtein +38.4%
Contains more FatsFats +279.1%
Contains more WaterWater +639.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
1
26% 16% 59%
Saturated fat: Sat. Fat 0.482 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 1.108 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -61.8%
Contains more Mono. FatMonounsaturated fat +552.5%
Contains more Poly. FatPolyunsaturated fat +344.1%

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.