Barley vs. Quinoa — In-Depth Nutrition Comparison
Compare
Summary of differences between barley and quinoa
- Barley has more selenium and vitamin B3; however, quinoa is higher in manganese, phosphorus, magnesium, copper, and folate.
- Quinoa covers your daily need for manganese, 16% more than barley.
- Barley has 5 times more vitamin B3 than quinoa. While barley has 2.063mg of vitamin B3, quinoa has only 0.412mg.
- The glycemic index of quinoa is higher.
These are the specific foods used in this comparison Barley, pearled, cooked and Quinoa, cooked.
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.
| Contains less SodiumSodium | -57.1% |
| Contains more SeleniumSelenium | +207.1% |
| Contains more MagnesiumMagnesium | +190.9% |
| Contains more CalciumCalcium | +54.5% |
| Contains more PotassiumPotassium | +84.9% |
| Contains more IronIron | +12% |
| Contains more CopperCopper | +82.9% |
| Contains more ZincZinc | +32.9% |
| Contains more PhosphorusPhosphorus | +181.5% |
| Contains more ManganeseManganese | +143.6% |
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.
| Contains more Vitamin B3Vitamin B3 | +400.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +6200% |
| Contains more Vitamin B1Vitamin B1 | +28.9% |
| Contains more Vitamin B2Vitamin B2 | +77.4% |
| Contains more FolateFolate | +162.5% |
| Contains more CholineCholine | +71.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +32.5% |
| Contains more ProteinProtein | +94.7% |
| Contains more FatsFats | +336.4% |
| Contains more OtherOther | +175% |
~equal in
Water
~71.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -59.7% |
| Contains more Mono. FatMonounsaturated fat | +826.3% |
| Contains more Poly. FatPolyunsaturated fat | +403.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Rich in minerals |
|
||
| Lower in price |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.259mg | 0.631mg | 16% |
| Phosphorus | 54mg | 152mg | 14% |
| Selenium | 8.6µg | 2.8µg | 11% |
| Copper | 0.105mg | 0.192mg | 10% |
| Vitamin B3 | 2.063mg | 0.412mg | 10% |
| Magnesium | 22mg | 64mg | 10% |
| Folate | 16µg | 42µg | 7% |
| Starch | 17.63g | 7% | |
| Polyunsaturated fat | 0.214g | 1.078g | 6% |
| Vitamin B2 | 0.062mg | 0.11mg | 4% |
| Vitamin E | 0.01mg | 0.63mg | 4% |
| Fiber | 3.8g | 2.8g | 4% |
| Protein | 2.26g | 4.4g | 4% |
| Vitamin B5 | 0.135mg | 3% | |
| Fats | 0.44g | 1.92g | 2% |
| Vitamin B1 | 0.083mg | 0.107mg | 2% |
| Iron | 1.33mg | 1.49mg | 2% |
| Choline | 13.4mg | 23mg | 2% |
| Zinc | 0.82mg | 1.09mg | 2% |
| Potassium | 93mg | 172mg | 2% |
| Carbs | 28.22g | 21.3g | 2% |
| Monounsaturated fat | 0.057g | 0.528g | 1% |
| Saturated fat | 0.093g | 0.231g | 1% |
| Calcium | 11mg | 17mg | 1% |
| Vitamin B6 | 0.115mg | 0.123mg | 1% |
| Vitamin K | 0.8µg | 0µg | 1% |
| Calories | 123kcal | 120kcal | 0% |
| Net carbs | 24.42g | 18.5g | N/A |
| Sugar | 0.28g | 0.87g | N/A |
| Sodium | 3mg | 7mg | 0% |
| Tryptophan | 0.038mg | 0.052mg | 0% |
| Threonine | 0.077mg | 0.131mg | 0% |
| Isoleucine | 0.083mg | 0.157mg | 0% |
| Leucine | 0.154mg | 0.261mg | 0% |
| Lysine | 0.084mg | 0.239mg | 0% |
| Methionine | 0.043mg | 0.096mg | 0% |
| Phenylalanine | 0.127mg | 0.185mg | 0% |
| Valine | 0.111mg | 0.185mg | 0% |
| Histidine | 0.051mg | 0.127mg | 0% |
| Omega-3 - DHA | 0g | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
10%
11%
Minerals Daily Need Coverage Score
24%
38%
Comparison summary
Which food is richer in minerals?
Quinoa is relatively richer in minerals
Which food is cheaper?
Quinoa is cheaper (difference - $1.5)
Which food is lower in Sugar?
Barley is lower in Sugar (difference - 0.59g)
Which food contains less Sodium?
Barley contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Barley is lower in Saturated fat (difference - 0.138g)
Which food is lower in glycemic index?
Barley is lower in glycemic index (difference - 25)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.