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  6. Barley vs. Teff

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 from 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, 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
Barley
2
:
8
Teff
Teff
Contains less Sodium -62.5%
Contains more Calcium +345.5%
Contains more Iron +54.1%
Contains more Magnesium +127.3%
Contains more Phosphorus +122.2%
Contains more Potassium +15.1%
Contains more Zinc +35.4%
Contains more Copper +115.2%
Contains more Manganese +1004.2%
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 50% 16% 24% 9% 1% 23% 35% 34% 47%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Contains less Sodium -62.5%
Contains more Calcium +345.5%
Contains more Iron +54.1%
Contains more Magnesium +127.3%
Contains more Phosphorus +122.2%
Contains more Potassium +15.1%
Contains more Zinc +35.4%
Contains more Copper +115.2%
Contains more Manganese +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
Barley
9
:
2
Teff
Teff
Contains more Vitamin A +250%
Contains more Vitamin B2 +87.9%
Contains more Vitamin B3 +127%
Contains more Vitamin B6 +18.6%
Contains more Vitamin B1 +120.5%
Contains more Folate +12.5%
Barley
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 21% 15% 39% 9% 27% 12% 0% 2%
Teff
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 46% 8% 18% 0% 23% 14% 0% 0%
Contains more Vitamin A +250%
Contains more Vitamin B2 +87.9%
Contains more Vitamin B3 +127%
Contains more Vitamin B6 +18.6%
Contains more Vitamin B1 +120.5%
Contains more Folate +12.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
1
:
4
Teff
Teff
Contains more Carbs +42.1%
Contains more Protein +71.2%
Contains more Fats +47.7%
Contains more Other +146.4%
Equal in Water - 74.93
Barley
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% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Contains more Carbs +42.1%
Contains more Protein +71.2%
Contains more Fats +47.7%
Contains more Other +146.4%
Equal in Water - 74.93

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Teff
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
9%
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.