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Barley vs. Teff — In-Depth Nutrition Comparison

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How are barley and teff different?

  • Barley is higher in vitamin B3; however, teff is richer in manganese, copper, phosphorus, iron, vitamin B1, and magnesium.
  • Daily need coverage for manganese for teff is 113% higher.
  • Barley contains 2 times more vitamin B3 than teff. While barley contains 2.063mg of vitamin B3, teff contains only 0.909mg.
  • Barley has a lower glycemic index (28) than teff (57).

Barley, pearled, cooked and Teff, cooked are the varieties used in this article.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Barley
2
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%
Teff
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 9.4% 77% 75% 30% 51% 1% 373% 0%
Contains less SodiumSodium -62.5%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +127.3%
Contains more CalciumCalcium +345.5%
Contains more PotassiumPotassium +15.1%
Contains more IronIron +54.1%
Contains more CopperCopper +115.2%
Contains more ZincZinc +35.4%
Contains more PhosphorusPhosphorus +122.2%
Contains more ManganeseManganese +1004.2%

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
7
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%
Teff
2
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% 0% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +87.9%
Contains more Vitamin B3Vitamin B3 +127%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +18.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +120.5%
Contains more FolateFolate +12.5%
~equal in Vitamin C ~mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
1
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
Teff
4
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Contains more CarbsCarbs +42.1%
Contains more ProteinProtein +71.2%
Contains more FatsFats +47.7%
Contains more OtherOther +146.4%
~equal in Water ~74.93g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Barley Teff
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Barley Teff DV% diff.
Manganese 0.259mg 2.86mg 113%
Selenium 8.6µg 16%
Copper 0.105mg 0.226mg 13%
Iron 1.33mg 2.05mg 9%
Phosphorus 54mg 120mg 9%
Vitamin B1 0.083mg 0.183mg 8%
Magnesium 22mg 50mg 7%
Vitamin B3 2.063mg 0.909mg 7%
Fiber 3.8g 2.8g 4%
Calcium 11mg 49mg 4%
Vitamin B5 0.135mg 3%
Protein 2.26g 3.87g 3%
Zinc 0.82mg 1.11mg 3%
Carbs 28.22g 19.86g 3%
Choline 13.4mg 2%
Vitamin B2 0.062mg 0.033mg 2%
Vitamin K 0.8µg 1%
Vitamin B6 0.115mg 0.097mg 1%
Folate 16µg 18µg 1%
Polyunsaturated fat 0.214g 1%
Calories 123kcal 101kcal 1%
Fats 0.44g 0.65g 0%
Net carbs 24.42g 17.06g N/A
Potassium 93mg 107mg 0%
Sugar 0.28g N/A
Sodium 3mg 8mg 0%
Vitamin E 0.01mg 0%
Saturated fat 0.093g 0%
Monounsaturated fat 0.057g 0%
Tryptophan 0.038mg 0.041mg 0%
Threonine 0.077mg 0.149mg 0%
Isoleucine 0.083mg 0.146mg 0%
Leucine 0.154mg 0.311mg 0%
Lysine 0.084mg 0.109mg 0%
Methionine 0.043mg 0.125mg 0%
Phenylalanine 0.127mg 0.203mg 0%
Valine 0.111mg 0.2mg 0%
Histidine 0.051mg 0.088mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Teff
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Barley
8%
Teff
Minerals Daily Need Coverage Score
24%
Barley
67%
Teff

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.28g)
Which food is lower in Saturated fat?
Teff
Teff is lower in Saturated fat (difference - 0.093g)
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 contains less Sodium?
Barley
Barley contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 29)
Which food is richer in vitamins?
Barley
Barley is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/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.