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  6. Buckwheat vs. Barley

Buckwheat vs. Barley — In-Depth Nutrition Comparison

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The main differences between buckwheat and barley

  • Buckwheat contains less manganese, selenium, fiber, vitamin B1, copper, iron, phosphorus, vitamin B3, zinc, and magnesium than barley.
  • Daily need coverage for manganese for barley is 67% higher.
  • Buckwheat has a higher glycemic index than barley.

Food types used in this article are Buckwheat groats, roasted, cooked and Barley, hulled.

Infographic

Buckwheat vs Barley 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%
Barley
Barley
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 95% 9.9% 40% 135% 166% 76% 113% 1.6% 253% 206%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +160.8%
Contains more CalciumCalcium +371.4%
Contains more PotassiumPotassium +413.6%
Contains more IronIron +350%
Contains more CopperCopper +241.1%
Contains more ZincZinc +354.1%
Contains more PhosphorusPhosphorus +277.1%
Contains more ManganeseManganese +382.1%
Contains more SeleniumSelenium +1613.6%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.8% 10% 9% 18% 22% 18% 0% 4.8% 11%
Barley
Barley
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 11% 162% 66% 86% 17% 73% 0% 5.5% 14%
Contains more Vitamin B5Vitamin B5 +27.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +533.3%
Contains more Vitamin B1Vitamin B1 +1515%
Contains more Vitamin B2Vitamin B2 +630.8%
Contains more Vitamin B3Vitamin B3 +389.8%
Contains more Vitamin B6Vitamin B6 +313%
Contains more Vitamin KVitamin K +15.8%
Contains more FolateFolate +35.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Barley DV% diff.
Manganese 0.403mg 1.943mg 67%
Selenium 2.2µg 37.7µg 65%
Fiber 2.7g 17.3g 58%
Vitamin B1 0.04mg 0.646mg 51%
Copper 0.146mg 0.498mg 39%
Iron 0.8mg 3.6mg 35%
Phosphorus 70mg 264mg 28%
Vitamin B3 0.94mg 4.604mg 23%
Magnesium 51mg 133mg 20%
Zinc 0.61mg 2.77mg 20%
Vitamin B2 0.039mg 0.285mg 19%
Vitamin B6 0.077mg 0.318mg 19%
Protein 3.38g 12.48g 18%
Carbs 19.94g 73.48g 18%
Calories 92kcal 354kcal 13%
Potassium 88mg 452mg 11%
Polyunsaturated fat 0.188g 1.108g 6%
Choline 20.1mg 4%
Fats 0.62g 2.3g 3%
Calcium 7mg 33mg 3%
Vitamin E 0.09mg 0.57mg 3%
Vitamin B5 0.359mg 0.282mg 2%
Saturated fat 0.134g 0.482g 2%
Folate 14µg 19µg 1%
Protein per 100 calories 3.7g 3.5g N/A
Calories per 10 g protein 272kcal 284kcal N/A
Weight per 100 calories 109g 28g N/A
Unsaturated / Saturated Fat ratio 2.8 2.9 N/A
Net carbs 17.24g 56.18g N/A
Sugar 0.9g 0.8g N/A
Sodium 4mg 12mg 0%
Vitamin A 0µg 1µg 0%
Vitamin K 1.9µg 2.2µg 0%
Monounsaturated fat 0.188g 0.295g 0%
Tryptophan 0.049mg 0.208mg 0%
Threonine 0.129mg 0.424mg 0%
Isoleucine 0.127mg 0.456mg 0%
Leucine 0.212mg 0.848mg 0%
Lysine 0.172mg 0.465mg 0%
Methionine 0.044mg 0.24mg 0%
Phenylalanine 0.133mg 0.7mg 0%
Valine 0.173mg 0.612mg 0%
Histidine 0.079mg 0.281mg 0%
Fructose 0.1g 0%

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
Barley
Barley
4
12% 2% 73% 9% 2%
Protein: 12.48 g
Fats: 2.3 g
Carbs: 73.48 g
Water: 9.44 g
Other: 2.3 g
Contains more WaterWater +701.2%
Contains more ProteinProtein +269.2%
Contains more FatsFats +271%
Contains more CarbsCarbs +268.5%
Contains more OtherOther +434.9%

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
Barley
Barley
2
26% 16% 59%
Saturated fat: Sat. Fat 0.482 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 1.108 g
Contains less Sat. FatSaturated fat -72.2%
Contains more Mono. FatMonounsaturated fat +56.9%
Contains more Poly. FatPolyunsaturated fat +489.4%

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 - 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.