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Chia seeds vs. Barley — In-Depth Nutrition Comparison

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Significant differences between Chia seeds and Barley

  • The amount of Phosphorus, Fiber, Calcium, Iron, Magnesium, Copper, Manganese, Selenium, Vitamin B3, and Zinc in Chia seeds is higher than in Barley.
  • Chia seeds covers your daily Phosphorus needs 85% more than Barley.
  • Barley has 19 times less Calcium than Chia seeds. Chia seeds has 631mg of Calcium, while Barley has 33mg.

Specific food types used in this comparison are Seeds, chia seeds, dried and Barley, hulled.

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
2
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 +151.9%
Contains more CalciumCalcium +1812.1%
Contains more IronIron +114.4%
Contains more CopperCopper +85.5%
Contains more ZincZinc +65.3%
Contains more PhosphorusPhosphorus +225.8%
Contains more ManganeseManganese +40.1%
Contains more SeleniumSelenium +46.4%
Contains more PotassiumPotassium +11.1%
Contains less SodiumSodium -25%

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% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Barley
5
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% 1.3% 11% 0% 162% 66% 86% 17% 73% 0% 5.5% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +145.5%
Contains more Vitamin B3Vitamin B3 +91.8%
Contains more FolateFolate +157.9%
Contains more Vitamin EVitamin E +14%
Contains more Vitamin B2Vitamin B2 +67.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.646mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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
2
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 ProteinProtein +32.5%
Contains more FatsFats +1236.5%
Contains more OtherOther +108.7%
Contains more CarbsCarbs +74.5%
Contains more WaterWater +62.8%

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
1
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 more Mono. FatMonounsaturated Fat +682.7%
Contains more Poly. FatPolyunsaturated fat +2035.8%
Contains less Sat. FatSaturated Fat -85.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chia seeds Barley Opinion
Calories 486kcal 354kcal Chia seeds
Protein 16.54g 12.48g Chia seeds
Fats 30.74g 2.3g Chia seeds
Vitamin C 1.6mg 0mg Chia seeds
Net carbs 7.72g 56.18g Barley
Carbs 42.12g 73.48g Barley
Magnesium 335mg 133mg Chia seeds
Calcium 631mg 33mg Chia seeds
Potassium 407mg 452mg Barley
Iron 7.72mg 3.6mg Chia seeds
Sugar 0.8g Chia seeds
Fiber 34.4g 17.3g Chia seeds
Copper 0.924mg 0.498mg Chia seeds
Zinc 4.58mg 2.77mg Chia seeds
Phosphorus 860mg 264mg Chia seeds
Sodium 16mg 12mg Barley
Vitamin A 54IU 22IU Chia seeds
Vitamin A 1µg Barley
Vitamin E 0.5mg 0.57mg Barley
Manganese 2.723mg 1.943mg Chia seeds
Selenium 55.2µg 37.7µg Chia seeds
Vitamin B1 0.62mg 0.646mg Barley
Vitamin B2 0.17mg 0.285mg Barley
Vitamin B3 8.83mg 4.604mg Chia seeds
Vitamin B5 0.282mg Barley
Vitamin B6 0.318mg Barley
Vitamin K 2.2µg Barley
Folate 49µg 19µg Chia seeds
Trans Fat 0.14g Barley
Saturated Fat 3.33g 0.482g Barley
Monounsaturated Fat 2.309g 0.295g Chia seeds
Polyunsaturated fat 23.665g 1.108g Chia seeds
Tryptophan 0.436mg 0.208mg Chia seeds
Threonine 0.709mg 0.424mg Chia seeds
Isoleucine 0.801mg 0.456mg Chia seeds
Leucine 1.371mg 0.848mg Chia seeds
Lysine 0.97mg 0.465mg Chia seeds
Methionine 0.588mg 0.24mg Chia seeds
Phenylalanine 1.016mg 0.7mg Chia seeds
Valine 0.95mg 0.612mg Chia seeds
Histidine 0.531mg 0.281mg Chia seeds
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds 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
32%
Chia seeds
34%
Barley
Minerals Daily Need Coverage Score
221%
Chia seeds
110%
Barley

Comparison summary

Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0.8g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 13)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $1.5)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Barley
Barley is lower in Saturated Fat (difference - 2.848g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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/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.