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Barley vs Tofu - In-Depth Nutrition Comparison

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Significant differences between Barley and Tofu

  • Barley has more Fiber, Vitamin B1, Selenium, Manganese, Vitamin B3, Magnesium, Vitamin B6, Vitamin B2, and Copper, however Tofu is richer in Calcium.
  • Tofu covers your daily Calcium needs 65% more than Barley.
  • Tofu has 12 times less Vitamin B3 than Barley. Barley has 4.604mg of Vitamin B3, while Tofu has 0.381mg.

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

Infographic

Barley vs Tofu 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Barley
Barley
7
:
1
Tofu
Tofu
Contains more Iron +35.3%
Contains more Magnesium +129.3%
Contains more Phosphorus +38.9%
Contains more Potassium +90.7%
Contains less Sodium -14.3%
Contains more Zinc +76.4%
Contains more Copper +31.7%
Contains more Calcium +1969.7%
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 135% 95% 114% 40% 2% 76% 166%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Contains more Iron +35.3%
Contains more Magnesium +129.3%
Contains more Phosphorus +38.9%
Contains more Potassium +90.7%
Contains less Sodium -14.3%
Contains more Zinc +76.4%
Contains more Copper +31.7%
Contains more Calcium +1969.7%

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
Barley
7
:
3
Tofu
Tofu
Contains more Vitamin B1 +308.9%
Contains more Vitamin B2 +179.4%
Contains more Vitamin B3 +1108.4%
Contains more Vitamin B5 +112%
Contains more Vitamin B6 +245.7%
Contains more Vitamin A +654.5%
Contains more Vitamin C +∞%
Contains more Folate +52.6%
Barley
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 12% 0% 0% 162% 66% 87% 17% 74% 15% 0% 6%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin B1 +308.9%
Contains more Vitamin B2 +179.4%
Contains more Vitamin B3 +1108.4%
Contains more Vitamin B5 +112%
Contains more Vitamin B6 +245.7%
Contains more Vitamin A +654.5%
Contains more Vitamin C +∞%
Contains more Folate +52.6%

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

All nutrients comparison - raw data values

Nutrient Barley Tofu Opinion
Net carbs 56.18g 0.48g Barley
Protein 12.48g 17.27g Tofu
Fats 2.3g 8.72g Tofu
Carbs 73.48g 2.78g Barley
Calories 354kcal 144kcal Barley
Starch g g
Fructose g g
Sugar 0.8g g Tofu
Fiber 17.3g 2.3g Barley
Calcium 33mg 683mg Tofu
Iron 3.6mg 2.66mg Barley
Magnesium 133mg 58mg Barley
Phosphorus 264mg 190mg Barley
Potassium 452mg 237mg Barley
Sodium 12mg 14mg Barley
Zinc 2.77mg 1.57mg Barley
Copper 0.498mg 0.378mg Barley
Vitamin A 22IU 166IU Tofu
Vitamin E 0.57mg mg Barley
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.646mg 0.158mg Barley
Vitamin B2 0.285mg 0.102mg Barley
Vitamin B3 4.604mg 0.381mg Barley
Vitamin B5 0.282mg 0.133mg Barley
Vitamin B6 0.318mg 0.092mg Barley
Folate 19µg 29µg Tofu
Vitamin B12 0µg 0µg
Vitamin K 2.2µg µg Barley
Tryptophan 0.208mg 0.235mg Tofu
Threonine 0.424mg 0.785mg Tofu
Isoleucine 0.456mg 0.849mg Tofu
Leucine 0.848mg 1.392mg Tofu
Lysine 0.465mg 0.883mg Tofu
Methionine 0.24mg 0.211mg Barley
Phenylalanine 0.7mg 0.835mg Tofu
Valine 0.612mg 0.87mg Tofu
Histidine 0.281mg 0.431mg Tofu
Cholesterol 0mg 0mg
Trans Fat g 0g Barley
Saturated Fat 0.482g 1.261g Barley
Monounsaturated Fat 0.295g 1.925g Tofu
Polyunsaturated fat 1.108g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
11
Tofu
Mineral Summary Score
80
Barley
77
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
104%
Tofu
Carbohydrates
73%
Barley
3%
Tofu
Fats
11%
Barley
40%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.8g)
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 contains less Sodium?
Barley
Barley contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Barley
Barley is lower in Saturated Fat (difference - 0.779g)
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)

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/172475/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.