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  6. Chia seeds vs. Barley

Chia seeds vs. Barley — In-Depth Nutrition Comparison

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Important differences between chia seeds and barley

  • Barley has less fiber, phosphorus, manganese, copper, selenium, iron, magnesium, calcium, vitamin B1, and vitamin B3.
  • Chia seeds' daily need coverage for fiber is 122% more.
  • Chia seeds have 57 times more calcium than barley. Chia seeds have 631mg of calcium, while barley has 11mg.
  • Barley has a higher glycemic index than chia seeds.

The food varieties used in the comparison are Seeds, chia seeds, dried and Barley, pearled, cooked.

Infographic

Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Barley
Barley
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.3% 8.2% 50% 35% 22% 23% 0.39% 34% 47%
Contains more MagnesiumMagnesium +1422.7%
Contains more CalciumCalcium +5636.4%
Contains more PotassiumPotassium +337.6%
Contains more IronIron +480.5%
Contains more CopperCopper +780%
Contains more ZincZinc +458.5%
Contains more PhosphorusPhosphorus +1492.6%
Contains more ManganeseManganese +951.4%
Contains more SeleniumSelenium +541.9%
Contains less SodiumSodium -81.3%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Barley
Barley
4
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% 0.2% 0% 21% 14% 39% 8.1% 27% 0% 2% 12% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +4900%
Contains more Vitamin B1Vitamin B1 +647%
Contains more Vitamin B2Vitamin B2 +174.2%
Contains more Vitamin B3Vitamin B3 +328%
Contains more FolateFolate +206.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Barley DV% diff.
Polyunsaturated fat 23.665g 0.214g 156%
Fiber 34.4g 3.8g 122%
Phosphorus 860mg 54mg 115%
Manganese 2.723mg 0.259mg 107%
Copper 0.924mg 0.105mg 91%
Selenium 55.2µg 8.6µg 85%
Iron 7.72mg 1.33mg 80%
Magnesium 335mg 22mg 75%
Calcium 631mg 11mg 62%
Fats 30.74g 0.44g 47%
Vitamin B1 0.62mg 0.083mg 45%
Vitamin B3 8.83mg 2.063mg 42%
Zinc 4.58mg 0.82mg 34%
Protein 16.54g 2.26g 29%
Calories 486kcal 123kcal 18%
Saturated fat 3.33g 0.093g 15%
Potassium 407mg 93mg 9%
Vitamin B6 0.115mg 9%
Vitamin B2 0.17mg 0.062mg 8%
Folate 49µg 16µg 8%
Monounsaturated fat 2.309g 0.057g 6%
Carbs 42.12g 28.22g 5%
Vitamin B5 0.135mg 3%
Vitamin E 0.5mg 0.01mg 3%
Choline 13.4mg 2%
Vitamin C 1.6mg 0mg 2%
Sodium 16mg 3mg 1%
Vitamin K 0.8µg 1%
Net carbs 7.72g 24.42g N/A
Sugar 0.28g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.038mg 0%
Threonine 0.709mg 0.077mg 0%
Isoleucine 0.801mg 0.083mg 0%
Leucine 1.371mg 0.154mg 0%
Lysine 0.97mg 0.084mg 0%
Methionine 0.588mg 0.043mg 0%
Phenylalanine 1.016mg 0.127mg 0%
Valine 0.95mg 0.111mg 0%
Histidine 0.531mg 0.051mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Barley
Barley
1
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
Contains more ProteinProtein +631.9%
Contains more FatsFats +6886.4%
Contains more CarbsCarbs +49.3%
Contains more OtherOther +1614.3%
Contains more WaterWater +1086.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Barley
Barley
1
26% 16% 59%
Saturated fat: Sat. Fat 0.093 g
Monounsaturated fat: Mono. Fat 0.057 g
Polyunsaturated fat: Poly. Fat 0.214 g
Contains more Mono. FatMonounsaturated fat +3950.9%
Contains more Poly. FatPolyunsaturated fat +10958.4%
Contains less Sat. FatSaturated fat -97.2%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170285/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.