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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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
Tofu
1
:
7
Barley
Barley
Contains more Calcium +1969.7%
Contains more Iron +35.3%
Contains more Magnesium +129.3%
Contains more Phosphorus +38.9%
Contains more Potassium +90.7%
Contains less Sodium -14.3%
Contains more Zinc +76.4%
Contains more Copper +31.7%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 135% 95% 114% 40% 2% 76% 166%
Contains more Calcium +1969.7%
Contains more Iron +35.3%
Contains more Magnesium +129.3%
Contains more Phosphorus +38.9%
Contains more Potassium +90.7%
Contains less Sodium -14.3%
Contains more Zinc +76.4%
Contains more Copper +31.7%

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
Tofu
3
:
7
Barley
Barley
Contains more Vitamin A +654.5%
Contains more Vitamin C +∞%
Contains more Folate +52.6%
Contains more Vitamin B1 +308.9%
Contains more Vitamin B2 +179.4%
Contains more Vitamin B3 +1108.4%
Contains more Vitamin B5 +112%
Contains more Vitamin B6 +245.7%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Barley
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 12% 0% 0% 162% 66% 87% 17% 74% 15% 0% 6%
Contains more Vitamin A +654.5%
Contains more Vitamin C +∞%
Contains more Folate +52.6%
Contains more Vitamin B1 +308.9%
Contains more Vitamin B2 +179.4%
Contains more Vitamin B3 +1108.4%
Contains more Vitamin B5 +112%
Contains more Vitamin B6 +245.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
:
2
Barley
Barley
Contains more Protein +38.4%
Contains more Fats +279.1%
Contains more Water +639.7%
Contains more Carbs +2543.2%
Contains more Other +64.3%
Tofu
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
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 Protein +38.4%
Contains more Fats +279.1%
Contains more Water +639.7%
Contains more Carbs +2543.2%
Contains more Other +64.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Barley
Barley
Contains more Monounsaturated Fat +552.5%
Contains more Polyunsaturated fat +344.1%
Contains less Saturated Fat -61.8%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Barley
26% 16% 59%
Saturated Fat: 0.482 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 1.108 g
Contains more Monounsaturated Fat +552.5%
Contains more Polyunsaturated fat +344.1%
Contains less Saturated Fat -61.8%

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 glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu Barley Opinion
Net carbs 0.48g 56.18g Barley
Protein 17.27g 12.48g Tofu
Fats 8.72g 2.3g Tofu
Carbs 2.78g 73.48g Barley
Calories 144kcal 354kcal Barley
Sugar 0.8g Tofu
Fiber 2.3g 17.3g Barley
Calcium 683mg 33mg Tofu
Iron 2.66mg 3.6mg Barley
Magnesium 58mg 133mg Barley
Phosphorus 190mg 264mg Barley
Potassium 237mg 452mg Barley
Sodium 14mg 12mg Barley
Zinc 1.57mg 2.77mg Barley
Copper 0.378mg 0.498mg Barley
Vitamin A 166IU 22IU Tofu
Vitamin A RAE 1µg Barley
Vitamin E 0.57mg Barley
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.646mg Barley
Vitamin B2 0.102mg 0.285mg Barley
Vitamin B3 0.381mg 4.604mg Barley
Vitamin B5 0.133mg 0.282mg Barley
Vitamin B6 0.092mg 0.318mg Barley
Folate 29µg 19µg Tofu
Vitamin K 2.2µg Barley
Tryptophan 0.235mg 0.208mg Tofu
Threonine 0.785mg 0.424mg Tofu
Isoleucine 0.849mg 0.456mg Tofu
Leucine 1.392mg 0.848mg Tofu
Lysine 0.883mg 0.465mg Tofu
Methionine 0.211mg 0.24mg Barley
Phenylalanine 0.835mg 0.7mg Tofu
Valine 0.87mg 0.612mg Tofu
Histidine 0.431mg 0.281mg Tofu
Saturated Fat 1.261g 0.482g Barley
Monounsaturated Fat 1.925g 0.295g Tofu
Polyunsaturated fat 4.921g 1.108g Tofu

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
11%
Tofu
36%
Barley
Minerals Daily Need Coverage Score
77%
Tofu
80%
Barley

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.8g)
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 contains less Sodium?
Barley
Barley contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Barley
Barley is lower in Saturated Fat (difference - 0.779g)
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)

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/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.