Barley vs. Quinoa — In-Depth Nutrition Comparison

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Summary of differences between barley and quinoa

Barley has more selenium and vitamin B3; however, quinoa is higher in manganese, phosphorus, magnesium, copper, and folate.
Quinoa covers your daily need for manganese, 16% more than barley.
Barley has 5 times more vitamin B3 than quinoa. While barley has 2.063mg of vitamin B3, quinoa has only 0.412mg.
The glycemic index of quinoa is higher.

These are the specific foods used in this comparison Barley, pearled, cooked and Quinoa, cooked.

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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.

Barley

Quinoa

Contains less SodiumSodium	-57.1%
Contains more SeleniumSelenium	+207.1%

Contains more MagnesiumMagnesium	+190.9%
Contains more CalciumCalcium	+54.5%
Contains more PotassiumPotassium	+84.9%
Contains more IronIron	+12%
Contains more CopperCopper	+82.9%
Contains more ZincZinc	+32.9%
Contains more PhosphorusPhosphorus	+181.5%
Contains more ManganeseManganese	+143.6%

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.

Barley

Quinoa

Contains more Vitamin B3Vitamin B3	+400.7%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin EVitamin E	+6200%
Contains more Vitamin B1Vitamin B1	+28.9%
Contains more Vitamin B2Vitamin B2	+77.4%
Contains more FolateFolate	+162.5%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B6 ~0.123mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.259mg	0.631mg	16%
Phosphorus	54mg	152mg	14%
Selenium	8.6µg	2.8µg	11%
Magnesium	22mg	64mg	10%
Copper	0.105mg	0.192mg	10%
Vitamin B3	2.063mg	0.412mg	10%
Starch		17.63g	7%
Folate	16µg	42µg	7%
Polyunsaturated fat	0.214g	1.078g	6%
Protein	2.26g	4.4g	4%
Fiber	3.8g	2.8g	4%
Vitamin E	0.01mg	0.63mg	4%
Vitamin B2	0.062mg	0.11mg	4%
Vitamin B5	0.135mg		3%
Fats	0.44g	1.92g	2%
Carbs	28.22g	21.3g	2%
Potassium	93mg	172mg	2%
Iron	1.33mg	1.49mg	2%
Zinc	0.82mg	1.09mg	2%
Vitamin B1	0.083mg	0.107mg	2%
Choline	13.4mg	23mg	2%
Calcium	11mg	17mg	1%
Vitamin B6	0.115mg	0.123mg	1%
Vitamin K	0.8µg	0µg	1%
Saturated fat	0.093g	0.231g	1%
Monounsaturated fat	0.057g	0.528g	1%
Calories	123kcal	120kcal	0%
Protein per 100 calories	1.8g	3.7g	N/A
Calories per 10 g protein	544kcal	273kcal	N/A
Weight per 100 calories	81g	83g	N/A
Net carbs	24.42g	18.5g	N/A
Sugar	0.28g	0.87g	N/A
Sodium	3mg	7mg	0%
Tryptophan	0.038mg	0.052mg	0%
Threonine	0.077mg	0.131mg	0%
Isoleucine	0.083mg	0.157mg	0%
Leucine	0.154mg	0.261mg	0%
Lysine	0.084mg	0.239mg	0%
Methionine	0.043mg	0.096mg	0%
Phenylalanine	0.127mg	0.185mg	0%
Valine	0.111mg	0.185mg	0%
Histidine	0.051mg	0.127mg	0%
Omega-3 - DHA	0g	0.015g	N/A