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Cassava vs. Barley — In-Depth Nutrition Comparison

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How are cassava and barley different?

  • Cassava is richer in vitamin C, while barley is higher in manganese, selenium, fiber, vitamin B1, copper, iron, phosphorus, magnesium, and vitamin B3.
  • Barley covers your daily need for manganese, 68% more than cassava.
  • Cassava has a higher glycemic index (94) than barley (28).

Cassava, raw and Barley, hulled types were used in this article.

Infographic

Cassava 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Barley
10
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 more MagnesiumMagnesium +533.3%
Contains more CalciumCalcium +106.3%
Contains more PotassiumPotassium +66.8%
Contains more IronIron +1233.3%
Contains more CopperCopper +398%
Contains more ZincZinc +714.7%
Contains more PhosphorusPhosphorus +877.8%
Contains less SodiumSodium -14.3%
Contains more ManganeseManganese +406%
Contains more SeleniumSelenium +5285.7%

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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Barley
7
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% 11% 0% 162% 66% 86% 17% 73% 0% 5.5% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +42.1%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +642.5%
Contains more Vitamin B2Vitamin B2 +493.8%
Contains more Vitamin B3Vitamin B3 +439.1%
Contains more Vitamin B5Vitamin B5 +163.6%
Contains more Vitamin B6Vitamin B6 +261.4%
Contains more Vitamin KVitamin K +15.8%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
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 +532.2%
Contains more ProteinProtein +817.6%
Contains more FatsFats +721.4%
Contains more CarbsCarbs +93.1%
Contains more OtherOther +271%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
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 -84.6%
Contains more Mono. FatMonounsaturated fat +293.3%
Contains more Poly. FatPolyunsaturated fat +2208.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cassava Barley DV% diff.
Manganese 0.384mg 1.943mg 68%
Selenium 0.7µg 37.7µg 67%
Fiber 1.8g 17.3g 62%
Vitamin B1 0.087mg 0.646mg 47%
Copper 0.1mg 0.498mg 44%
Iron 0.27mg 3.6mg 42%
Phosphorus 27mg 264mg 34%
Magnesium 21mg 133mg 27%
Vitamin C 20.6mg 0mg 23%
Vitamin B3 0.854mg 4.604mg 23%
Protein 1.36g 12.48g 22%
Zinc 0.34mg 2.77mg 22%
Vitamin B6 0.088mg 0.318mg 18%
Vitamin B2 0.048mg 0.285mg 18%
Carbs 38.06g 73.48g 12%
Calories 160kcal 354kcal 10%
Polyunsaturated fat 0.048g 1.108g 7%
Potassium 271mg 452mg 5%
Vitamin B5 0.107mg 0.282mg 4%
Choline 23.7mg 4%
Fats 0.28g 2.3g 3%
Vitamin E 0.19mg 0.57mg 3%
Saturated fat 0.074g 0.482g 2%
Calcium 16mg 33mg 2%
Folate 27µg 19µg 2%
Monounsaturated fat 0.075g 0.295g 1%
Net carbs 36.26g 56.18g N/A
Sugar 1.7g 0.8g N/A
Sodium 14mg 12mg 0%
Vitamin A 1µg 1µg 0%
Vitamin K 1.9µg 2.2µg 0%
Tryptophan 0.019mg 0.208mg 0%
Threonine 0.028mg 0.424mg 0%
Isoleucine 0.027mg 0.456mg 0%
Leucine 0.039mg 0.848mg 0%
Lysine 0.044mg 0.465mg 0%
Methionine 0.011mg 0.24mg 0%
Phenylalanine 0.026mg 0.7mg 0%
Valine 0.035mg 0.612mg 0%
Histidine 0.02mg 0.281mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Barley
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
14%
Cassava
33%
Barley
Minerals Daily Need Coverage Score
16%
Cassava
110%
Barley

Comparison summary

Which food is lower in Saturated fat?
Cassava
Cassava is lower in Saturated fat (difference - 0.408g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $1.3)
Which food is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 0.9g)
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 66)
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

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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.