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Barley vs Buckwheat - In-Depth Nutrition Comparison

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Important differences between Barley and Buckwheat

  • Barley has more Selenium, Vitamin B1, Fiber, Manganese, and Iron, however Buckwheat has more Copper, Magnesium, Vitamin B5, Vitamin B3, and Phosphorus.
  • Buckwheat's daily need coverage for Copper is 67% more.
  • Barley has 6 times more Vitamin B1 than Buckwheat. Barley has 0.646mg of Vitamin B1, while Buckwheat has 0.101mg.

The food varieties used in the comparison are Barley, hulled and Buckwheat.

Infographic

Barley vs Buckwheat 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
Contains more Calcium +83.3%
Contains more Iron +63.6%
Contains more Zinc +15.4%
Contains more Magnesium +73.7%
Contains more Phosphorus +31.4%
Contains less Sodium -91.7%
Contains more Copper +120.9%
Equal in Potassium - 460
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 135% 95% 114% 40% 2% 76% 166%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Contains more Calcium +83.3%
Contains more Iron +63.6%
Contains more Zinc +15.4%
Contains more Magnesium +73.7%
Contains more Phosphorus +31.4%
Contains less Sodium -91.7%
Contains more Copper +120.9%
Equal in Potassium - 460

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
5
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +539.6%
Contains more Vitamin B6 +51.4%
Contains more Vitamin B2 +49.1%
Contains more Vitamin B3 +52.5%
Contains more Vitamin B5 +337.2%
Contains more Folate +57.9%
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%
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% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +539.6%
Contains more Vitamin B6 +51.4%
Contains more Vitamin B2 +49.1%
Contains more Vitamin B3 +52.5%
Contains more Vitamin B5 +337.2%
Contains more Folate +57.9%

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 Buckwheat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Barley Buckwheat Opinion
Net carbs 56.18g 61.5g Buckwheat
Protein 12.48g 13.25g Buckwheat
Fats 2.3g 3.4g Buckwheat
Carbs 73.48g 71.5g Barley
Calories 354kcal 343kcal Barley
Starch g g
Fructose g g
Sugar 0.8g g Buckwheat
Fiber 17.3g 10g Barley
Calcium 33mg 18mg Barley
Iron 3.6mg 2.2mg Barley
Magnesium 133mg 231mg Buckwheat
Phosphorus 264mg 347mg Buckwheat
Potassium 452mg 460mg Buckwheat
Sodium 12mg 1mg Buckwheat
Zinc 2.77mg 2.4mg Barley
Copper 0.498mg 1.1mg Buckwheat
Vitamin A 22IU 0IU Barley
Vitamin E 0.57mg mg Barley
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.646mg 0.101mg Barley
Vitamin B2 0.285mg 0.425mg Buckwheat
Vitamin B3 4.604mg 7.02mg Buckwheat
Vitamin B5 0.282mg 1.233mg Buckwheat
Vitamin B6 0.318mg 0.21mg Barley
Folate 19µg 30µg Buckwheat
Vitamin B12 0µg 0µg
Vitamin K 2.2µg µg Barley
Tryptophan 0.208mg 0.192mg Barley
Threonine 0.424mg 0.506mg Buckwheat
Isoleucine 0.456mg 0.498mg Buckwheat
Leucine 0.848mg 0.832mg Barley
Lysine 0.465mg 0.672mg Buckwheat
Methionine 0.24mg 0.172mg Barley
Phenylalanine 0.7mg 0.52mg Barley
Valine 0.612mg 0.678mg Buckwheat
Histidine 0.281mg 0.309mg Buckwheat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.482g 0.741g Barley
Monounsaturated Fat 0.295g 1.04g Buckwheat
Polyunsaturated fat 1.108g 1.039g Barley

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Buckwheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Barley
33
Buckwheat
Mineral Summary Score
80
Barley
109
Buckwheat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
75%
Barley
80%
Buckwheat
Carbohydrates
73%
Barley
72%
Buckwheat
Fats
11%
Barley
16%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Barley
Barley is lower in Saturated Fat (difference - 0.259g)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 26)
Which food is cheaper?
Barley
Barley is cheaper (difference - $1.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.