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Barley vs. Soybean — In-Depth Nutrition Comparison

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A recap on the differences between barley and soybeans

  • Barley is higher in vitamin B3, yet soybeans are higher in iron, copper, phosphorus, manganese, vitamin B2, vitamin K, magnesium, potassium, and folate.
  • Soybeans cover your daily iron needs 48% more than barley.
  • Barley contains 5 times more vitamin B3 than soybeans. While barley contains 2.063mg of vitamin B3, soybeans contain only 0.399mg.
  • The glycemic index of soybeans is lower.

Food varieties used in this article are Barley, pearled, cooked and Soybeans, mature cooked, boiled, without salt.

Infographic

Barley vs Soybean 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
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.3% 8.2% 50% 35% 22% 23% 0.39% 34% 47%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Contains more SeleniumSelenium +17.8%
Contains more MagnesiumMagnesium +290.9%
Contains more CalciumCalcium +827.3%
Contains more PotassiumPotassium +453.8%
Contains more IronIron +286.5%
Contains more CopperCopper +287.6%
Contains more ZincZinc +40.2%
Contains more PhosphorusPhosphorus +353.7%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +218.1%

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
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0.2% 0% 21% 14% 39% 8.1% 27% 0% 2% 12% 7.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
Contains more Vitamin B3Vitamin B3 +417%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +3400%
Contains more Vitamin B1Vitamin B1 +86.7%
Contains more Vitamin B2Vitamin B2 +359.7%
Contains more Vitamin B5Vitamin B5 +32.6%
Contains more Vitamin B6Vitamin B6 +103.5%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +237.5%
Contains more CholineCholine +254.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley Soybean DV% diff.
Iron 1.33mg 5.14mg 48%
Copper 0.105mg 0.407mg 34%
Polyunsaturated fat 0.214g 5.064g 32%
Protein 2.26g 18.21g 32%
Phosphorus 54mg 245mg 27%
Manganese 0.259mg 0.824mg 25%
Vitamin B2 0.062mg 0.285mg 17%
Magnesium 22mg 86mg 15%
Vitamin K 0.8µg 19.2µg 15%
Fats 0.44g 8.97g 13%
Potassium 93mg 515mg 12%
Vitamin B3 2.063mg 0.399mg 10%
Folate 16µg 54µg 10%
Fiber 3.8g 6g 9%
Vitamin B6 0.115mg 0.234mg 9%
Calcium 11mg 102mg 9%
Carbs 28.22g 8.36g 7%
Choline 13.4mg 47.5mg 6%
Vitamin B1 0.083mg 0.155mg 6%
Saturated fat 0.093g 1.297g 5%
Monounsaturated fat 0.057g 1.981g 5%
Zinc 0.82mg 1.15mg 3%
Calories 123kcal 172kcal 2%
Selenium 8.6µg 7.3µg 2%
Vitamin E 0.01mg 0.35mg 2%
Vitamin C 0mg 1.7mg 2%
Vitamin B5 0.135mg 0.179mg 1%
Net carbs 24.42g 2.36g N/A
Sugar 0.28g 3g N/A
Sodium 3mg 1mg 0%
Tryptophan 0.038mg 0.242mg 0%
Threonine 0.077mg 0.723mg 0%
Isoleucine 0.083mg 0.807mg 0%
Leucine 0.154mg 1.355mg 0%
Lysine 0.084mg 1.108mg 0%
Methionine 0.043mg 0.224mg 0%
Phenylalanine 0.127mg 0.869mg 0%
Valine 0.111mg 0.831mg 0%
Histidine 0.051mg 0.449mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
2
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more CarbsCarbs +237.6%
Contains more ProteinProtein +705.8%
Contains more FatsFats +1938.6%
Contains more OtherOther +582.1%
~equal in Water ~62.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
1
26% 16% 59%
Saturated fat: Sat. Fat 0.093 g
Monounsaturated fat: Mono. Fat 0.057 g
Polyunsaturated fat: Poly. Fat 0.214 g
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Contains less Sat. FatSaturated fat -92.8%
Contains more Mono. FatMonounsaturated fat +3375.4%
Contains more Poly. FatPolyunsaturated fat +2266.4%

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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/170285/nutrients
  2. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.