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  6. Quinoa vs. Barley flour

Quinoa vs. Barley flour — In-Depth Nutrition Comparison

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What are the differences between Quinoa and Barley flour?

  • Quinoa is higher in Folate, yet Barley flour is higher in Selenium, Vitamin B3, Fiber, Vitamin B1, Vitamin B6, Phosphorus, Manganese, Copper, and Iron.
  • Barley flour's daily need coverage for Selenium is 63% more.
  • Quinoa has 5 times more Folate than Barley flour. While Quinoa has 42µg of Folate, Barley flour has only 8µg.

We used Quinoa, cooked and Barley flour or meal types in this article.

Infographic

Quinoa 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.
Quinoa
Quinoa
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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 +50%
Contains more CalciumCalcium +88.2%
Contains more PotassiumPotassium +79.7%
Contains more IronIron +79.9%
Contains more CopperCopper +78.6%
Contains more ZincZinc +83.5%
Contains more PhosphorusPhosphorus +94.7%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +63.9%
Contains more SeleniumSelenium +1246.4%

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.
Quinoa
Quinoa
2
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% 0.3% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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 AVitamin A +∞%
Contains more FolateFolate +425%
Contains more Vitamin B1Vitamin B1 +245.8%
Contains more Vitamin B3Vitamin B3 +1421.6%
Contains more Vitamin B6Vitamin B6 +222%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +64.3%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.57mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.114mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 FatsFats +20%
Contains more WaterWater +491.3%
Contains more ProteinProtein +138.6%
Contains more CarbsCarbs +249.9%
Contains more OtherOther +64.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
3
13% 29% 59%
Saturated Fat: Sat. Fat 0.231 g
Monounsaturated Fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 -31%
Contains more Mono. FatMonounsaturated Fat +157.6%
Contains more Poly. FatPolyunsaturated fat +39.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Barley flour Opinion
Calories 120kcal 345kcal Barley flour
Protein 4.4g 10.5g Barley flour
Fats 1.92g 1.6g Quinoa
Net carbs 18.5g 64.42g Barley flour
Carbs 21.3g 74.52g Barley flour
Magnesium 64mg 96mg Barley flour
Calcium 17mg 32mg Barley flour
Potassium 172mg 309mg Barley flour
Iron 1.49mg 2.68mg Barley flour
Sugar 0.87g 0.8g Barley flour
Fiber 2.8g 10.1g Barley flour
Copper 0.192mg 0.343mg Barley flour
Zinc 1.09mg 2mg Barley flour
Starch 17.63g Quinoa
Phosphorus 152mg 296mg Barley flour
Sodium 7mg 4mg Barley flour
Vitamin A 5IU 0IU Quinoa
Vitamin E 0.63mg 0.57mg Quinoa
Manganese 0.631mg 1.034mg Barley flour
Selenium 2.8µg 37.7µg Barley flour
Vitamin B1 0.107mg 0.37mg Barley flour
Vitamin B2 0.11mg 0.114mg Barley flour
Vitamin B3 0.412mg 6.269mg Barley flour
Vitamin B5 0.145mg Barley flour
Vitamin B6 0.123mg 0.396mg Barley flour
Vitamin K 0µg 2.2µg Barley flour
Folate 42µg 8µg Quinoa
Choline 23mg 37.8mg Barley flour
Saturated Fat 0.231g 0.335g Quinoa
Monounsaturated Fat 0.528g 0.205g Quinoa
Polyunsaturated fat 1.078g 0.771g Quinoa
Tryptophan 0.052mg 0.175mg Barley flour
Threonine 0.131mg 0.356mg Barley flour
Isoleucine 0.157mg 0.383mg Barley flour
Leucine 0.261mg 0.713mg Barley flour
Lysine 0.239mg 0.391mg Barley flour
Methionine 0.096mg 0.202mg Barley flour
Phenylalanine 0.185mg 0.589mg Barley flour
Valine 0.185mg 0.515mg Barley flour
Histidine 0.127mg 0.236mg Barley flour
Omega-3 - DHA 0.015g 0g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa 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
11%
Quinoa
29%
Barley flour
Minerals Daily Need Coverage Score
38%
Quinoa
84%
Barley flour

Comparison summary

Which food is lower in Saturated Fat?
Quinoa
Quinoa is lower in Saturated Fat (difference - 0.104g)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 17)
Which food is lower in Sugar?
Barley flour
Barley flour is lower in Sugar (difference - 0.07g)
Which food contains less Sodium?
Barley flour
Barley flour contains less Sodium (difference - 3mg)
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 is cheaper?
?
The foods are relatively equal in price ($)

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.