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  6. Buckwheat vs. Barley flour

Buckwheat vs. Barley flour — In-Depth Nutrition Comparison

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Significant differences between Buckwheat and Barley flour

  • Barley flour is richer than Buckwheat in Selenium, Vitamin B3, Phosphorus, Fiber, Vitamin B1, Manganese, Vitamin B6, Iron, Copper, and Zinc.
  • Barley flour covers your daily Selenium needs 65% more than Buckwheat.

Specific food types used in this comparison are Buckwheat groats, roasted, cooked and Barley flour or meal.

Infographic

Buckwheat vs Barley flour 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 9.6% 27% 101% 114% 55% 127% 0.52% 135% 206%
Contains more MagnesiumMagnesium +88.2%
Contains more CalciumCalcium +357.1%
Contains more PotassiumPotassium +251.1%
Contains more IronIron +235%
Contains more CopperCopper +134.9%
Contains more ZincZinc +227.9%
Contains more PhosphorusPhosphorus +322.9%
Contains more ManganeseManganese +156.6%
Contains more SeleniumSelenium +1613.6%
~equal in Sodium ~4mg

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% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
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% 11% 0% 93% 26% 118% 8.7% 91% 0% 5.5% 6% 21%
Contains more Vitamin B5Vitamin B5 +147.6%
Contains more FolateFolate +75%
Contains more Vitamin EVitamin E +533.3%
Contains more Vitamin B1Vitamin B1 +825%
Contains more Vitamin B2Vitamin B2 +192.3%
Contains more Vitamin B3Vitamin B3 +566.9%
Contains more Vitamin B6Vitamin B6 +414.3%
Contains more Vitamin KVitamin K +15.8%
Contains more CholineCholine +88.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
11% 75% 12%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 74.52 g
Water: 12.11 g
Other: 1.27 g
Contains more WaterWater +524.5%
Contains more ProteinProtein +210.7%
Contains more FatsFats +158.1%
Contains more CarbsCarbs +273.7%
Contains more OtherOther +195.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated Fat: Sat. Fat 0.134 g
Monounsaturated Fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
26% 16% 59%
Saturated Fat: Sat. Fat 0.335 g
Monounsaturated Fat: Mono. Fat 0.205 g
Polyunsaturated fat: Poly. Fat 0.771 g
Contains less Sat. FatSaturated Fat -60%
Contains more Poly. FatPolyunsaturated fat +310.1%
~equal in Monounsaturated Fat ~0.205g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat Barley flour
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Barley flour Opinion
Calories 92kcal 345kcal Barley flour
Protein 3.38g 10.5g Barley flour
Fats 0.62g 1.6g Barley flour
Net carbs 17.24g 64.42g Barley flour
Carbs 19.94g 74.52g Barley flour
Magnesium 51mg 96mg Barley flour
Calcium 7mg 32mg Barley flour
Potassium 88mg 309mg Barley flour
Iron 0.8mg 2.68mg Barley flour
Sugar 0.9g 0.8g Barley flour
Fiber 2.7g 10.1g Barley flour
Copper 0.146mg 0.343mg Barley flour
Zinc 0.61mg 2mg Barley flour
Phosphorus 70mg 296mg Barley flour
Sodium 4mg 4mg
Vitamin E 0.09mg 0.57mg Barley flour
Manganese 0.403mg 1.034mg Barley flour
Selenium 2.2µg 37.7µg Barley flour
Vitamin B1 0.04mg 0.37mg Barley flour
Vitamin B2 0.039mg 0.114mg Barley flour
Vitamin B3 0.94mg 6.269mg Barley flour
Vitamin B5 0.359mg 0.145mg Buckwheat
Vitamin B6 0.077mg 0.396mg Barley flour
Vitamin K 1.9µg 2.2µg Barley flour
Folate 14µg 8µg Buckwheat
Choline 20.1mg 37.8mg Barley flour
Saturated Fat 0.134g 0.335g Buckwheat
Monounsaturated Fat 0.188g 0.205g Barley flour
Polyunsaturated fat 0.188g 0.771g Barley flour
Tryptophan 0.049mg 0.175mg Barley flour
Threonine 0.129mg 0.356mg Barley flour
Isoleucine 0.127mg 0.383mg Barley flour
Leucine 0.212mg 0.713mg Barley flour
Lysine 0.172mg 0.391mg Barley flour
Methionine 0.044mg 0.202mg Barley flour
Phenylalanine 0.133mg 0.589mg Barley flour
Valine 0.173mg 0.515mg Barley flour
Histidine 0.079mg 0.236mg Barley flour
Fructose 0.1g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Barley flour
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
8%
Buckwheat
29%
Barley flour
Minerals Daily Need Coverage Score
24%
Buckwheat
84%
Barley flour

Comparison summary

Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.201g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 19)
Which food is lower in Sugar?
Barley flour
Barley flour is lower in Sugar (difference - 0.1g)
Which food is cheaper?
Barley flour
Barley flour is cheaper (difference - $2.4)
Which food is richer in minerals?
Barley flour
Barley flour is relatively richer in minerals
Which food is richer in vitamins?
Barley flour
Barley flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Barley flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169739/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.