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  6. Barley vs. Buckwheat

Barley vs. Buckwheat — In-Depth Nutrition Comparison

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What are the main differences between barley and buckwheat?

  • Barley is richer in selenium, vitamin B3, and iron, yet buckwheat is richer in magnesium and manganese.
  • Barley's daily need coverage for selenium is 12% higher.
  • Barley has 2 times more vitamin B3 than buckwheat. Barley has 2.063mg of vitamin B3, while buckwheat has 0.94mg.
  • Barley has a lower glycemic index than buckwheat.

We used Barley, pearled, cooked and Buckwheat groats, roasted, cooked types in this comparison.

Infographic

Barley vs Buckwheat 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.
Barley
Barley
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.3% 8.2% 50% 35% 22% 23% 0.39% 34% 47%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more CalciumCalcium +57.1%
Contains more IronIron +66.3%
Contains more ZincZinc +34.4%
Contains less SodiumSodium -25%
Contains more SeleniumSelenium +290.9%
Contains more MagnesiumMagnesium +131.8%
Contains more CopperCopper +39%
Contains more PhosphorusPhosphorus +29.6%
Contains more ManganeseManganese +55.6%
~equal in Potassium ~88mg

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.
Barley
Barley
5
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% 0.2% 21% 14% 39% 8.1% 27% 0% 2% 12%
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% 1.8% 10% 9% 18% 22% 18% 0% 4.8% 11%
Contains more Vitamin B1Vitamin B1 +107.5%
Contains more Vitamin B2Vitamin B2 +59%
Contains more Vitamin B3Vitamin B3 +119.5%
Contains more Vitamin B6Vitamin B6 +49.4%
Contains more FolateFolate +14.3%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin B5Vitamin B5 +165.9%
Contains more Vitamin KVitamin K +137.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley Buckwheat DV% diff.
Selenium 8.6µg 2.2µg 12%
Magnesium 22mg 51mg 7%
Iron 1.33mg 0.8mg 7%
Vitamin B3 2.063mg 0.94mg 7%
Manganese 0.259mg 0.403mg 6%
Copper 0.105mg 0.146mg 5%
Fiber 3.8g 2.7g 4%
Vitamin B1 0.083mg 0.04mg 4%
Vitamin B5 0.135mg 0.359mg 4%
Carbs 28.22g 19.94g 3%
Vitamin B6 0.115mg 0.077mg 3%
Calories 123kcal 92kcal 2%
Protein 2.26g 3.38g 2%
Zinc 0.82mg 0.61mg 2%
Phosphorus 54mg 70mg 2%
Vitamin B2 0.062mg 0.039mg 2%
Vitamin E 0.01mg 0.09mg 1%
Vitamin K 0.8µg 1.9µg 1%
Folate 16µg 14µg 1%
Choline 13.4mg 20.1mg 1%
Protein per 100 calories 1.8g 3.7g N/A
Calories per 10 g protein 544kcal 272kcal N/A
Weight per 100 calories 81g 109g N/A
Fats 0.44g 0.62g 0%
Net carbs 24.42g 17.24g N/A
Calcium 11mg 7mg 0%
Potassium 93mg 88mg 0%
Sugar 0.28g 0.9g N/A
Sodium 3mg 4mg 0%
Saturated fat 0.093g 0.134g 0%
Monounsaturated fat 0.057g 0.188g 0%
Polyunsaturated fat 0.214g 0.188g 0%
Tryptophan 0.038mg 0.049mg 0%
Threonine 0.077mg 0.129mg 0%
Isoleucine 0.083mg 0.127mg 0%
Leucine 0.154mg 0.212mg 0%
Lysine 0.084mg 0.172mg 0%
Methionine 0.043mg 0.044mg 0%
Phenylalanine 0.127mg 0.133mg 0%
Valine 0.111mg 0.173mg 0%
Histidine 0.051mg 0.079mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
1
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more CarbsCarbs +41.5%
Contains more ProteinProtein +49.6%
Contains more FatsFats +40.9%
Contains more OtherOther +53.6%
~equal in Water ~75.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
2
26% 16% 59%
Saturated fat: Sat. Fat 0.093 g
Monounsaturated fat: Mono. Fat 0.057 g
Polyunsaturated fat: Poly. Fat 0.214 g
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains less Sat. FatSaturated fat -30.6%
Contains more Poly. FatPolyunsaturated fat +13.8%
Contains more Mono. FatMonounsaturated fat +229.8%

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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. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170285/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.