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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.

The food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Barley, hulled.

Infographic

Tofu vs Barley 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
3
:
5
Barley
Contains more Iron +48.9%
Contains more Calcium +960.6%
Contains less Sodium -41.7%
Contains more Potassium +273.6%
Contains more Magnesium +343.3%
Contains more Copper +158%
Contains more Zinc +246.3%
Contains more Phosphorus +172.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 135% 10% 40% 95% 166% 76% 114% 2%
Contains more Iron +48.9%
Contains more Calcium +960.6%
Contains less Sodium -41.7%
Contains more Potassium +273.6%
Contains more Magnesium +343.3%
Contains more Copper +158%
Contains more Zinc +246.3%
Contains more Phosphorus +172.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
3
:
7
Barley
Contains more Vitamin C +∞%
Contains more Vitamin A +286.4%
Contains more Vitamin E +5600%
Contains more Vitamin B1 +697.5%
Contains more Vitamin B2 +448.1%
Contains more Vitamin B3 +2261%
Contains more Vitamin B5 +314.7%
Contains more Vitamin B6 +576.6%
Contains more Folate +26.7%
Equal in Vitamin K - 2.2
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 12% 0% 162% 66% 87% 17% 74% 0% 6% 15%
Contains more Vitamin C +∞%
Contains more Vitamin A +286.4%
Contains more Vitamin E +5600%
Contains more Vitamin B1 +697.5%
Contains more Vitamin B2 +448.1%
Contains more Vitamin B3 +2261%
Contains more Vitamin B5 +314.7%
Contains more Vitamin B6 +576.6%
Contains more Folate +26.7%
Equal in Vitamin K - 2.2

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
6
Tofu
36
Barley
Mineral Summary Score
58
Tofu
80
Barley

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
48%
Tofu
75%
Barley
Carbohydrates
2%
Tofu
73%
Barley
Fats
22%
Tofu
11%
Barley

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tofu Barley
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Barley
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 13)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.5)
Which food is lower in Saturated Fat?
Barley
Barley is lower in Saturated Fat (difference - 0.209g)
Which food is richer in minerals?
Barley
Barley is relatively richer in minerals
Which food is richer in vitamins?
Barley
Barley is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Tofu Barley Opinion
Calories 76 354 Barley
Protein 8.08 12.48 Barley
Fats 4.78 2.3 Tofu
Vitamin C 0.1 0 Tofu
Carbs 1.87 73.48 Barley
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 3.6 Tofu
Calcium 350 33 Tofu
Potassium 121 452 Barley
Magnesium 30 133 Barley
Sugar 0.62 0.8 Tofu
Fiber 0.3 17.3 Barley
Copper 0.193 0.498 Barley
Zinc 0.8 2.77 Barley
Starch
Phosphorus 97 264 Barley
Sodium 7 12 Tofu
Vitamin A 85 22 Tofu
Vitamin E 0.01 0.57 Barley
Vitamin D 0 0
Vitamin B1 0.081 0.646 Barley
Vitamin B2 0.052 0.285 Barley
Vitamin B3 0.195 4.604 Barley
Vitamin B5 0.068 0.282 Barley
Vitamin B6 0.047 0.318 Barley
Vitamin B12 0 0
Vitamin K 2.4 2.2 Tofu
Folate 15 19 Barley
Trans Fat 0 Barley
Saturated Fat 0.691 0.482 Barley
Monounsaturated Fat 1.056 0.295 Tofu
Polyunsaturated fat 2.699 1.108 Tofu
Tryptophan 0.12 0.208 Barley
Threonine 0.402 0.424 Barley
Isoleucine 0.435 0.456 Barley
Leucine 0.713 0.848 Barley
Lysine 0.452 0.465 Barley
Methionine 0.108 0.24 Barley
Phenylalanine 0.428 0.7 Barley
Valine 0.446 0.612 Barley
Histidine 0.221 0.281 Barley
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.