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Barley vs Tofu - In-Depth Nutrition Comparison

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Differences between Barley and Tofu

  • Barley has more Fiber, Manganese, Selenium, Vitamin B1, Copper, Vitamin B3, Magnesium, and Phosphorus, while Tofu has more Calcium, and Iron.
  • Barley's daily need coverage for Fiber is 68% higher.
  • Tofu contains 24 times less Vitamin B3 than Barley. Barley contains 4.604mg of Vitamin B3, while Tofu contains 0.195mg.

The food types used in this comparison are Barley, hulled and Tofu, raw, regular, prepared with calcium sulfate.

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Barley vs Tofu 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
5
:
3
Tofu
Contains more Potassium +273.6%
Contains more Magnesium +343.3%
Contains more Copper +158%
Contains more Zinc +246.3%
Contains more Phosphorus +172.2%
Contains more Iron +48.9%
Contains more Calcium +960.6%
Contains less Sodium -41.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 135% 10% 40% 95% 166% 76% 114% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Contains more Potassium +273.6%
Contains more Magnesium +343.3%
Contains more Copper +158%
Contains more Zinc +246.3%
Contains more Phosphorus +172.2%
Contains more Iron +48.9%
Contains more Calcium +960.6%
Contains less Sodium -41.7%

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
7
:
3
Tofu
Contains more Vitamin E +5600%
Contains more Vitamin B1 +697.5%
Contains more Vitamin B2 +448.1%
Contains more Vitamin B3 +2261%
Contains more Vitamin B5 +314.7%
Contains more Vitamin B6 +576.6%
Contains more Folate +26.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +286.4%
Equal in Vitamin K - 2.4
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Contains more Vitamin E +5600%
Contains more Vitamin B1 +697.5%
Contains more Vitamin B2 +448.1%
Contains more Vitamin B3 +2261%
Contains more Vitamin B5 +314.7%
Contains more Vitamin B6 +576.6%
Contains more Folate +26.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +286.4%
Equal in Vitamin K - 2.4

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
6
Tofu
Mineral Summary Score
80
Barley
58
Tofu

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
48%
Tofu
Carbohydrates
73%
Barley
2%
Tofu
Fats
11%
Barley
22%
Tofu

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Tofu
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 Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 13)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.5)
Which food is lower in Saturated Fat?
Barley
Barley is lower in Saturated Fat (difference - 0.209g)
Which food is richer in minerals?
Barley
Barley is relatively richer in minerals
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)

All nutrients comparison - raw data values

Nutrient Barley Tofu Opinion
Calories 354 76 Barley
Protein 12.48 8.08 Barley
Fats 2.3 4.78 Tofu
Vitamin C 0 0.1 Tofu
Carbs 73.48 1.87 Barley
Cholesterol 0 0
Vitamin D 0 0
Iron 3.6 5.36 Tofu
Calcium 33 350 Tofu
Potassium 452 121 Barley
Magnesium 133 30 Barley
Sugar 0.8 0.62 Tofu
Fiber 17.3 0.3 Barley
Copper 0.498 0.193 Barley
Zinc 2.77 0.8 Barley
Starch
Phosphorus 264 97 Barley
Sodium 12 7 Tofu
Vitamin A 22 85 Tofu
Vitamin E 0.57 0.01 Barley
Vitamin D 0 0
Vitamin B1 0.646 0.081 Barley
Vitamin B2 0.285 0.052 Barley
Vitamin B3 4.604 0.195 Barley
Vitamin B5 0.282 0.068 Barley
Vitamin B6 0.318 0.047 Barley
Vitamin B12 0 0
Vitamin K 2.2 2.4 Tofu
Folate 19 15 Barley
Trans Fat 0 Barley
Saturated Fat 0.482 0.691 Barley
Monounsaturated Fat 0.295 1.056 Tofu
Polyunsaturated fat 1.108 2.699 Tofu
Tryptophan 0.208 0.12 Barley
Threonine 0.424 0.402 Barley
Isoleucine 0.456 0.435 Barley
Leucine 0.848 0.713 Barley
Lysine 0.465 0.452 Barley
Methionine 0.24 0.108 Barley
Phenylalanine 0.7 0.428 Barley
Valine 0.612 0.446 Barley
Histidine 0.281 0.221 Barley
Fructose

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.