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  6. Tofu vs. Barley

Tofu vs. Barley — In-Depth Nutrition Comparison

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Significant differences between tofu and barley

  • Tofu has more calcium; however, barley is richer in fiber, vitamin B1, selenium, manganese, vitamin B3, magnesium, vitamin B6, vitamin B2, and copper.
  • Tofu covers your daily calcium needs 65% more than barley.
  • Barley has a higher glycemic index. The glycemic index of barley is 28, while the glycemic index of tofu is 15.

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

Infographic

Tofu 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.
Tofu
Tofu
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Barley
Barley
9
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 CalciumCalcium +1969.7%
Contains more MagnesiumMagnesium +129.3%
Contains more PotassiumPotassium +90.7%
Contains more IronIron +35.3%
Contains more CopperCopper +31.7%
Contains more ZincZinc +76.4%
Contains more PhosphorusPhosphorus +38.9%
Contains less SodiumSodium -14.3%
Contains more ManganeseManganese +64.5%
Contains more SeleniumSelenium +116.7%

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.
Tofu
Tofu
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Barley
Barley
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 11% 162% 66% 86% 17% 73% 0% 5.5% 14%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +52.6%
Contains more Vitamin B1Vitamin B1 +308.9%
Contains more Vitamin B2Vitamin B2 +179.4%
Contains more Vitamin B3Vitamin B3 +1108.4%
Contains more Vitamin B5Vitamin B5 +112%
Contains more Vitamin B6Vitamin B6 +245.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Barley DV% diff.
Calcium 683mg 33mg 65%
Fiber 2.3g 17.3g 60%
Vitamin B1 0.158mg 0.646mg 41%
Selenium 17.4µg 37.7µg 37%
Manganese 1.181mg 1.943mg 33%
Vitamin B3 0.381mg 4.604mg 26%
Polyunsaturated fat 4.921g 1.108g 25%
Carbs 2.78g 73.48g 24%
Magnesium 58mg 133mg 18%
Vitamin B6 0.092mg 0.318mg 17%
Vitamin B2 0.102mg 0.285mg 14%
Copper 0.378mg 0.498mg 13%
Iron 2.66mg 3.6mg 12%
Calories 144kcal 354kcal 11%
Zinc 1.57mg 2.77mg 11%
Phosphorus 190mg 264mg 11%
Protein 17.27g 12.48g 10%
Fats 8.72g 2.3g 10%
Potassium 237mg 452mg 6%
Vitamin E 0.57mg 4%
Saturated fat 1.261g 0.482g 4%
Monounsaturated fat 1.925g 0.295g 4%
Vitamin B5 0.133mg 0.282mg 3%
Folate 29µg 19µg 3%
Vitamin K 2.2µg 2%
Protein per 100 calories 12g 3.5g N/A
Calories per 10 g protein 83kcal 284kcal N/A
Weight per 100 calories 69g 28g N/A
Unsaturated / Saturated Fat ratio 5.4 2.9 N/A
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 56.18g N/A
Sugar 0.8g N/A
Sodium 14mg 12mg 0%
Vitamin A 1µg 0%
Tryptophan 0.235mg 0.208mg 0%
Threonine 0.785mg 0.424mg 0%
Isoleucine 0.849mg 0.456mg 0%
Leucine 1.392mg 0.848mg 0%
Lysine 0.883mg 0.465mg 0%
Methionine 0.211mg 0.24mg 0%
Phenylalanine 0.835mg 0.7mg 0%
Valine 0.87mg 0.612mg 0%
Histidine 0.431mg 0.281mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Barley
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 +38.4%
Contains more FatsFats +279.1%
Contains more WaterWater +639.7%
Contains more CarbsCarbs +2543.2%
Contains more OtherOther +64.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Barley
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 +552.5%
Contains more Poly. FatPolyunsaturated fat +344.1%
Contains less Sat. FatSaturated fat -61.8%

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.