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Soybean vs. Barley — In-Depth Nutrition Comparison

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A recap on differences between Soybean and Barley

  • Soybean is higher in Iron, Copper, Phosphorus, Manganese, Vitamin B2, Vitamin K, Magnesium, Potassium, and Folate, yet Barley is higher in Vitamin B3.
  • Soybean covers your daily Iron needs 48% more than Barley.
  • Soybean contains 24 times more Vitamin K than Barley. While Soybean contains 19.2µg of Vitamin K, Barley contains only 0.8µg.

Food varieties used in this article are Soybeans, mature cooked, boiled, without salt and Barley, pearled, cooked.

Infographic

Soybean 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.
:
1
Barley
Contains more Calcium +827.3%
Contains more Iron +286.5%
Contains more Magnesium +290.9%
Contains more Phosphorus +353.7%
Contains more Potassium +453.8%
Contains less Sodium -66.7%
Contains more Zinc +40.2%
Contains more Copper +287.6%
Contains more Manganese +218.1%
Contains more Selenium +17.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 50% 16% 24% 9% 1% 23% 35% 34% 47%
Contains more Calcium +827.3%
Contains more Iron +286.5%
Contains more Magnesium +290.9%
Contains more Phosphorus +353.7%
Contains more Potassium +453.8%
Contains less Sodium -66.7%
Contains more Zinc +40.2%
Contains more Copper +287.6%
Contains more Manganese +218.1%
Contains more Selenium +17.8%

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.
:
1
Barley
Contains more Vitamin A +28.6%
Contains more Vitamin E +3400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +86.7%
Contains more Vitamin B2 +359.7%
Contains more Vitamin B5 +32.6%
Contains more Vitamin B6 +103.5%
Contains more Folate +237.5%
Contains more Vitamin K +2300%
Contains more Vitamin B3 +417%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 21% 15% 39% 9% 27% 12% 0% 2%
Contains more Vitamin A +28.6%
Contains more Vitamin E +3400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +86.7%
Contains more Vitamin B2 +359.7%
Contains more Vitamin B5 +32.6%
Contains more Vitamin B6 +103.5%
Contains more Folate +237.5%
Contains more Vitamin K +2300%
Contains more Vitamin B3 +417%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Barley
Contains more Protein +705.8%
Contains more Fats +1938.6%
Contains more Other +582.1%
Contains more Carbs +237.6%
Equal in Water - 68.8
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
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 Protein +705.8%
Contains more Fats +1938.6%
Contains more Other +582.1%
Contains more Carbs +237.6%
Equal in Water - 68.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Barley
Contains more Monounsaturated Fat +3375.4%
Contains more Polyunsaturated fat +2266.4%
Contains less Saturated Fat -92.8%
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
26% 16% 59%
Saturated Fat: 0.093 g
Monounsaturated Fat: 0.057 g
Polyunsaturated fat: 0.214 g
Contains more Monounsaturated Fat +3375.4%
Contains more Polyunsaturated fat +2266.4%
Contains less Saturated Fat -92.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean Barley Opinion
Net carbs 2.36g 24.42g Barley
Protein 18.21g 2.26g Soybean
Fats 8.97g 0.44g Soybean
Carbs 8.36g 28.22g Barley
Calories 172kcal 123kcal Soybean
Sugar 3g 0.28g Barley
Fiber 6g 3.8g Soybean
Calcium 102mg 11mg Soybean
Iron 5.14mg 1.33mg Soybean
Magnesium 86mg 22mg Soybean
Phosphorus 245mg 54mg Soybean
Potassium 515mg 93mg Soybean
Sodium 1mg 3mg Soybean
Zinc 1.15mg 0.82mg Soybean
Copper 0.407mg 0.105mg Soybean
Manganese 0.824mg 0.259mg Soybean
Selenium 7.3µg 8.6µg Barley
Vitamin A 9IU 7IU Soybean
Vitamin E 0.35mg 0.01mg Soybean
Vitamin C 1.7mg 0mg Soybean
Vitamin B1 0.155mg 0.083mg Soybean
Vitamin B2 0.285mg 0.062mg Soybean
Vitamin B3 0.399mg 2.063mg Barley
Vitamin B5 0.179mg 0.135mg Soybean
Vitamin B6 0.234mg 0.115mg Soybean
Folate 54µg 16µg Soybean
Vitamin K 19.2µg 0.8µg Soybean
Tryptophan 0.242mg 0.038mg Soybean
Threonine 0.723mg 0.077mg Soybean
Isoleucine 0.807mg 0.083mg Soybean
Leucine 1.355mg 0.154mg Soybean
Lysine 1.108mg 0.084mg Soybean
Methionine 0.224mg 0.043mg Soybean
Phenylalanine 0.869mg 0.127mg Soybean
Valine 0.831mg 0.111mg Soybean
Histidine 0.449mg 0.051mg Soybean
Saturated Fat 1.297g 0.093g Barley
Monounsaturated Fat 1.981g 0.057g Soybean
Polyunsaturated fat 5.064g 0.214g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Barley
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
23%
Soybean
10%
Barley
Minerals Daily Need Coverage Score
75%
Soybean
24%
Barley

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 2.72g)
Which food is lower in Saturated Fat?
Barley
Barley is lower in Saturated Fat (difference - 1.204g)
Which food is cheaper?
Barley
Barley is cheaper (difference - $1.9)
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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.