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Barley vs Teff - In-Depth Nutrition Comparison

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What are the main differences between Barley and Teff?

  • Barley is richer in Selenium, Fiber, and Vitamin B1, yet Teff is richer in Manganese, Iron, Copper, Phosphorus, Calcium, Vitamin B5, and Vitamin B6.
  • Teff's daily need coverage for Manganese is 317% higher.
  • Barley has 9 times more Selenium than Teff. Barley has 37.7µg of Selenium, while Teff has 4.4µg.

We used Barley, hulled and Teff, uncooked types in this comparison.

Infographic

Barley vs Teff infographic
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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
Barley
Barley
1
:
6
Teff
Teff
Contains more Iron +111.9%
Contains more Calcium +445.5%
Contains more Magnesium +38.3%
Contains more Copper +62.7%
Contains more Zinc +31%
Contains more Phosphorus +62.5%
Equal in Potassium - 427
Equal in Sodium - 12
Barley
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 135% 10% 40% 95% 166% 76% 114% 2%
Teff
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 287% 54% 38% 132% 270% 99% 184% 2%
Contains more Iron +111.9%
Contains more Calcium +445.5%
Contains more Magnesium +38.3%
Contains more Copper +62.7%
Contains more Zinc +31%
Contains more Phosphorus +62.5%
Equal in Potassium - 427
Equal in Sodium - 12

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
Barley
10
:
2
Teff
Teff
Contains more Vitamin A +144.4%
Contains more Vitamin E +612.5%
Contains more Vitamin B1 +65.6%
Contains more Vitamin B3 +36.9%
Contains more Vitamin K +15.8%
Contains more Vitamin B5 +234%
Contains more Vitamin B6 +51.6%
Equal in Vitamin B2 - 0.27
Barley
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 12% 0% 162% 66% 87% 17% 74% 0% 6% 15%
Teff
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 98% 63% 64% 57% 112% 0% 5% 0%
Contains more Vitamin A +144.4%
Contains more Vitamin E +612.5%
Contains more Vitamin B1 +65.6%
Contains more Vitamin B3 +36.9%
Contains more Vitamin K +15.8%
Contains more Vitamin B5 +234%
Contains more Vitamin B6 +51.6%
Equal in Vitamin B2 - 0.27

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
Teff
Mineral Summary Score
80
Barley
133
Teff

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%
Teff
Carbohydrates
73%
Barley
73%
Teff
Fats
11%
Barley
11%
Teff

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

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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Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.033g)
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 is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 1.04g)
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 Sodium?
?
The foods are relatively equal in Sodium (12 mg)

All nutrients comparison - raw data values

Nutrient Barley Teff Opinion
Calories 354 367 Teff
Protein 12.48 13.3 Teff
Fats 2.3 2.38 Teff
Vitamin C 0 Barley
Carbs 73.48 73.13 Barley
Cholesterol 0 Teff
Vitamin D 0 Barley
Iron 3.6 7.63 Teff
Calcium 33 180 Teff
Potassium 452 427 Barley
Magnesium 133 184 Teff
Sugar 0.8 1.84 Barley
Fiber 17.3 8 Barley
Copper 0.498 0.81 Teff
Zinc 2.77 3.63 Teff
Starch 36.56 Teff
Phosphorus 264 429 Teff
Sodium 12 12
Vitamin A 22 9 Barley
Vitamin E 0.57 0.08 Barley
Vitamin D 0 Barley
Vitamin B1 0.646 0.39 Barley
Vitamin B2 0.285 0.27 Barley
Vitamin B3 4.604 3.363 Barley
Vitamin B5 0.282 0.942 Teff
Vitamin B6 0.318 0.482 Teff
Vitamin B12 0 Barley
Vitamin K 2.2 1.9 Barley
Folate 19 Barley
Trans Fat
Saturated Fat 0.482 0.449 Teff
Monounsaturated Fat 0.295 0.589 Teff
Polyunsaturated fat 1.108 1.071 Barley
Tryptophan 0.208 0.139 Barley
Threonine 0.424 0.51 Teff
Isoleucine 0.456 0.501 Teff
Leucine 0.848 1.068 Teff
Lysine 0.465 0.376 Barley
Methionine 0.24 0.428 Teff
Phenylalanine 0.7 0.698 Barley
Valine 0.612 0.686 Teff
Histidine 0.281 0.301 Teff
Fructose 0.47 Teff

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.