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Buckwheat vs Barley - In-Depth Nutrition Comparison

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Important differences between Buckwheat and Barley

  • Buckwheat has more Copper, Magnesium, Vitamin B5, Vitamin B3, and Phosphorus, however Barley has more Selenium, Vitamin B1, Fiber, Manganese, and Iron.
  • Buckwheat's daily need coverage for Copper is 67% more.
  • Buckwheat has 4 times more Vitamin B5 than Barley. Buckwheat has 1.233mg of Vitamin B5, while Barley has 0.282mg.

The food varieties used in the comparison are Buckwheat and Barley, hulled.

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Buckwheat vs Barley 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
Contains more Magnesium +73.7%
Contains more Copper +120.9%
Contains more Phosphorus +31.4%
Contains less Sodium -91.7%
Contains more Iron +63.6%
Contains more Calcium +83.3%
Contains more Zinc +15.4%
Equal in Potassium - 452
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 135% 10% 40% 95% 166% 76% 114% 2%
Contains more Magnesium +73.7%
Contains more Copper +120.9%
Contains more Phosphorus +31.4%
Contains less Sodium -91.7%
Contains more Iron +63.6%
Contains more Calcium +83.3%
Contains more Zinc +15.4%
Equal in Potassium - 452

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
:
5
Barley
Contains more Vitamin B2 +49.1%
Contains more Vitamin B3 +52.5%
Contains more Vitamin B5 +337.2%
Contains more Folate +57.9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +539.6%
Contains more Vitamin B6 +51.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
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%
Contains more Vitamin B2 +49.1%
Contains more Vitamin B3 +52.5%
Contains more Vitamin B5 +337.2%
Contains more Folate +57.9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +539.6%
Contains more Vitamin B6 +51.4%

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
33
Buckwheat
36
Barley
Mineral Summary Score
109
Buckwheat
80
Barley

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
80%
Buckwheat
75%
Barley
Carbohydrates
72%
Buckwheat
73%
Barley
Fats
16%
Buckwheat
11%
Barley

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.
Buckwheat Barley
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Barley
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?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Barley
Barley is lower in Saturated Fat (difference - 0.259g)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 26)
Which food is cheaper?
Barley
Barley is cheaper (difference - $1.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Buckwheat Barley Opinion
Calories 343 354 Barley
Protein 13.25 12.48 Buckwheat
Fats 3.4 2.3 Buckwheat
Vitamin C 0 0
Carbs 71.5 73.48 Barley
Cholesterol 0 0
Vitamin D 0 0
Iron 2.2 3.6 Barley
Calcium 18 33 Barley
Potassium 460 452 Buckwheat
Magnesium 231 133 Buckwheat
Sugar 0.8 Buckwheat
Fiber 10 17.3 Barley
Copper 1.1 0.498 Buckwheat
Zinc 2.4 2.77 Barley
Starch
Phosphorus 347 264 Buckwheat
Sodium 1 12 Buckwheat
Vitamin A 0 22 Barley
Vitamin E 0.57 Barley
Vitamin D 0 0
Vitamin B1 0.101 0.646 Barley
Vitamin B2 0.425 0.285 Buckwheat
Vitamin B3 7.02 4.604 Buckwheat
Vitamin B5 1.233 0.282 Buckwheat
Vitamin B6 0.21 0.318 Barley
Vitamin B12 0 0
Vitamin K 2.2 Barley
Folate 30 19 Buckwheat
Trans Fat
Saturated Fat 0.741 0.482 Barley
Monounsaturated Fat 1.04 0.295 Buckwheat
Polyunsaturated fat 1.039 1.108 Barley
Tryptophan 0.192 0.208 Barley
Threonine 0.506 0.424 Buckwheat
Isoleucine 0.498 0.456 Buckwheat
Leucine 0.832 0.848 Barley
Lysine 0.672 0.465 Buckwheat
Methionine 0.172 0.24 Barley
Phenylalanine 0.52 0.7 Barley
Valine 0.678 0.612 Buckwheat
Histidine 0.309 0.281 Buckwheat
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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170283/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.