Tofu vs. Barley — In-Depth Nutrition Comparison
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Differences between tofu and barley
- Tofu has more calcium and iron, while barley has more fiber, manganese, selenium, vitamin B1, copper, vitamin B3, magnesium, and phosphorus.
- Barley's daily need coverage for fiber is 68% higher.
- Barley contains 11 times less calcium than tofu. Tofu contains 350mg of calcium, while barley contains 33mg.
- Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of barley is 28.
The food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Barley, hulled.
Infographic
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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.
| Contains more CalciumCalcium | +960.6% |
| Contains more IronIron | +48.9% |
| Contains less SodiumSodium | -41.7% |
| Contains more MagnesiumMagnesium | +343.3% |
| Contains more PotassiumPotassium | +273.6% |
| Contains more CopperCopper | +158% |
| Contains more ZincZinc | +246.3% |
| Contains more PhosphorusPhosphorus | +172.2% |
| Contains more ManganeseManganese | +221.2% |
| Contains more SeleniumSelenium | +323.6% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +5600% |
| Contains more Vitamin B1Vitamin B1 | +697.5% |
| Contains more Vitamin B2Vitamin B2 | +448.1% |
| Contains more Vitamin B3Vitamin B3 | +2261% |
| Contains more Vitamin B5Vitamin B5 | +314.7% |
| Contains more Vitamin B6Vitamin B6 | +576.6% |
| Contains more FolateFolate | +26.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 0.3g | 17.3g | 68% |
| Manganese | 0.605mg | 1.943mg | 58% |
| Selenium | 8.9µg | 37.7µg | 52% |
| Vitamin B1 | 0.081mg | 0.646mg | 47% |
| Copper | 0.193mg | 0.498mg | 34% |
| Calcium | 350mg | 33mg | 32% |
| Vitamin B3 | 0.195mg | 4.604mg | 28% |
| Magnesium | 30mg | 133mg | 25% |
| Phosphorus | 97mg | 264mg | 24% |
| Carbs | 1.87g | 73.48g | 24% |
| Iron | 5.36mg | 3.6mg | 22% |
| Vitamin B6 | 0.047mg | 0.318mg | 21% |
| Vitamin B2 | 0.052mg | 0.285mg | 18% |
| Zinc | 0.8mg | 2.77mg | 18% |
| Calories | 76kcal | 354kcal | 14% |
| Polyunsaturated fat | 2.699g | 1.108g | 11% |
| Potassium | 121mg | 452mg | 10% |
| Protein | 8.08g | 12.48g | 9% |
| Choline | 28.8mg | 5% | |
| Vitamin E | 0.01mg | 0.57mg | 4% |
| Vitamin B5 | 0.068mg | 0.282mg | 4% |
| Fats | 4.78g | 2.3g | 4% |
| Monounsaturated fat | 1.056g | 0.295g | 2% |
| Saturated fat | 0.691g | 0.482g | 1% |
| Folate | 15µg | 19µg | 1% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 1.57g | 56.18g | N/A |
| Sugar | 0.62g | 0.8g | N/A |
| Sodium | 7mg | 12mg | 0% |
| Vitamin A | 1µg | 0% | |
| Vitamin K | 2.4µg | 2.2µg | 0% |
| Tryptophan | 0.12mg | 0.208mg | 0% |
| Threonine | 0.402mg | 0.424mg | 0% |
| Isoleucine | 0.435mg | 0.456mg | 0% |
| Leucine | 0.713mg | 0.848mg | 0% |
| Lysine | 0.452mg | 0.465mg | 0% |
| Methionine | 0.108mg | 0.24mg | 0% |
| Phenylalanine | 0.428mg | 0.7mg | 0% |
| Valine | 0.446mg | 0.612mg | 0% |
| Histidine | 0.221mg | 0.281mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +107.8% |
| Contains more WaterWater | +795.7% |
| Contains more ProteinProtein | +54.5% |
| Contains more CarbsCarbs | +3829.4% |
| Contains more OtherOther | +219.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +258% |
| Contains more Poly. FatPolyunsaturated fat | +143.6% |
| Contains less Sat. FatSaturated fat | -30.2% |