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  6. Barley, pearled, raw vs. Buckwheat

Barley, pearled, raw vs. Buckwheat — In-Depth Nutrition Comparison

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A recap on the differences between barley, pearled, raw and buckwheat

  • Buckwheat has less selenium, fiber, manganese, copper, vitamin B3, phosphorus, iron, vitamin B6, zinc, and vitamin B1.
  • Barley, pearled, raw covers your daily selenium needs 65% more than buckwheat.
  • Buckwheat contains 6 times less fiber than barley, pearled, raw. Barley, pearled, raw contains 15.6g of fiber, while buckwheat contains 2.7g.

Food varieties used in this article are Barley, pearled, raw and Buckwheat groats, roasted, cooked.

Infographic

Barley, pearled, raw vs Buckwheat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 8.7% 25% 94% 140% 58% 95% 1.2% 172% 206%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more MagnesiumMagnesium +54.9%
Contains more CalciumCalcium +314.3%
Contains more PotassiumPotassium +218.2%
Contains more IronIron +212.5%
Contains more CopperCopper +187.7%
Contains more ZincZinc +249.2%
Contains more PhosphorusPhosphorus +215.7%
Contains more ManganeseManganese +228%
Contains more SeleniumSelenium +1613.6%
Contains less SodiumSodium -55.6%

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.
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% 0.33% 0.4% 0% 48% 26% 86% 17% 60% 0% 5.5% 17% 21%
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% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +377.5%
Contains more Vitamin B2Vitamin B2 +192.3%
Contains more Vitamin B3Vitamin B3 +389.8%
Contains more Vitamin B6Vitamin B6 +237.7%
Contains more Vitamin KVitamin K +15.8%
Contains more FolateFolate +64.3%
Contains more CholineCholine +88.1%
Contains more Vitamin EVitamin E +350%
Contains more Vitamin B5Vitamin B5 +27.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley, pearled, raw Buckwheat DV% diff.
Selenium 37.7µg 2.2µg 65%
Fiber 15.6g 2.7g 52%
Manganese 1.322mg 0.403mg 40%
Copper 0.42mg 0.146mg 30%
Vitamin B3 4.604mg 0.94mg 23%
Phosphorus 221mg 70mg 22%
Iron 2.5mg 0.8mg 21%
Carbs 77.72g 19.94g 19%
Vitamin B6 0.26mg 0.077mg 14%
Zinc 2.13mg 0.61mg 14%
Calories 352kcal 92kcal 13%
Protein 9.91g 3.38g 13%
Vitamin B1 0.191mg 0.04mg 13%
Magnesium 79mg 51mg 7%
Vitamin B2 0.114mg 0.039mg 6%
Potassium 280mg 88mg 6%
Choline 37.8mg 20.1mg 3%
Calcium 29mg 7mg 2%
Vitamin B5 0.282mg 0.359mg 2%
Polyunsaturated fat 0.56g 0.188g 2%
Folate 23µg 14µg 2%
Saturated fat 0.244g 0.134g 1%
Fats 1.16g 0.62g 1%
Net carbs 62.12g 17.24g N/A
Sugar 0.8g 0.9g N/A
Sodium 9mg 4mg 0%
Vitamin A 1µg 0µg 0%
Vitamin E 0.02mg 0.09mg 0%
Vitamin K 2.2µg 1.9µg 0%
Monounsaturated fat 0.149g 0.188g 0%
Tryptophan 0.165mg 0.049mg 0%
Threonine 0.337mg 0.129mg 0%
Isoleucine 0.362mg 0.127mg 0%
Leucine 0.673mg 0.212mg 0%
Lysine 0.369mg 0.172mg 0%
Methionine 0.19mg 0.044mg 0%
Phenylalanine 0.556mg 0.133mg 0%
Valine 0.486mg 0.173mg 0%
Histidine 0.223mg 0.079mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 78% 10%
Protein: 9.91 g
Fats: 1.16 g
Carbs: 77.72 g
Water: 10.09 g
Other: 1.12 g
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more ProteinProtein +193.2%
Contains more FatsFats +87.1%
Contains more CarbsCarbs +289.8%
Contains more OtherOther +160.5%
Contains more WaterWater +649.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 16% 59%
Saturated fat: Sat. Fat 0.244 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.56 g
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Poly. FatPolyunsaturated fat +197.9%
Contains less Sat. FatSaturated fat -45.1%
Contains more Mono. FatMonounsaturated fat +26.2%

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, pearled, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170284/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.