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  6. Barley vs. Soba

Barley vs. Soba — In-Depth Nutrition Comparison

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Differences between barley and soba

  • Barley has more copper, iron, vitamin B3, zinc, and vitamin B6, while soba has more manganese.
  • Barley's daily need coverage for copper is 11% higher.
  • Soba contains 7 times less zinc than barley. Barley contains 0.82mg of zinc, while soba contains 0.12mg.
  • Barley has a lower glycemic index. The glycemic index of barley is 28, while the glycemic index of soba is 46.

The food types used in this comparison are Barley, pearled, cooked and Noodles, japanese, soba, cooked.

Infographic

Barley vs Soba 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
9
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%
Soba
Soba
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 0%
Contains more MagnesiumMagnesium +144.4%
Contains more CalciumCalcium +175%
Contains more PotassiumPotassium +165.7%
Contains more IronIron +177.1%
Contains more CopperCopper +1212.5%
Contains more ZincZinc +583.3%
Contains more PhosphorusPhosphorus +116%
Contains less SodiumSodium -95%
Contains more SeleniumSelenium +∞%
Contains more ManganeseManganese +44.4%

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
6
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%
Soba
Soba
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% 0% 0% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +138.5%
Contains more Vitamin B3Vitamin B3 +304.5%
Contains more Vitamin B6Vitamin B6 +187.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +128.6%
Contains more Vitamin B1Vitamin B1 +13.3%
Contains more Vitamin B5Vitamin B5 +74.1%
~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 Soba DV% diff.
Selenium 8.6µg 16%
Fiber 3.8g 15%
Iron 1.33mg 0.48mg 11%
Copper 0.105mg 0.008mg 11%
Vitamin B3 2.063mg 0.51mg 10%
Protein 2.26g 5.06g 6%
Zinc 0.82mg 0.12mg 6%
Vitamin B6 0.115mg 0.04mg 6%
Manganese 0.259mg 0.374mg 5%
Phosphorus 54mg 25mg 4%
Magnesium 22mg 9mg 3%
Vitamin B2 0.062mg 0.026mg 3%
Carbs 28.22g 21.44g 2%
Potassium 93mg 35mg 2%
Sodium 3mg 60mg 2%
Vitamin B5 0.135mg 0.235mg 2%
Folate 16µg 7µg 2%
Choline 13.4mg 2%
Calories 123kcal 99kcal 1%
Fats 0.44g 0.1g 1%
Calcium 11mg 4mg 1%
Vitamin B1 0.083mg 0.094mg 1%
Vitamin K 0.8µg 1%
Polyunsaturated fat 0.214g 0.031g 1%
Protein per 100 calories 1.8g 5.1g N/A
Calories per 10 g protein 544kcal 196kcal N/A
Weight per 100 calories 81g 101g N/A
Net carbs 24.42g 21.44g N/A
Sugar 0.28g N/A
Vitamin E 0.01mg 0%
Saturated fat 0.093g 0.019g 0%
Monounsaturated fat 0.057g 0.026g 0%
Tryptophan 0.038mg 0.072mg 0%
Threonine 0.077mg 0.177mg 0%
Isoleucine 0.083mg 0.195mg 0%
Leucine 0.154mg 0.33mg 0%
Lysine 0.084mg 0.214mg 0%
Methionine 0.043mg 0.072mg 0%
Phenylalanine 0.127mg 0.217mg 0%
Valine 0.111mg 0.249mg 0%
Histidine 0.051mg 0.119mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
2
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
Soba
Soba
3
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Contains more FatsFats +340%
Contains more CarbsCarbs +31.6%
Contains more ProteinProtein +123.9%
Contains more OtherOther +39.3%
~equal in Water ~73.01g

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
Soba
Soba
1
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +119.2%
Contains more Poly. FatPolyunsaturated fat +590.3%
Contains less Sat. FatSaturated fat -79.6%

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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. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.