Barley vs. Soybean — In-Depth Nutrition Comparison

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A recap on the differences between barley and soybeans

Barley is higher in vitamin B3, yet soybeans are higher in iron, copper, phosphorus, manganese, vitamin B2, vitamin K, magnesium, potassium, and folate.
Soybeans cover your daily iron needs 48% more than barley.
Barley contains 5 times more vitamin B3 than soybeans. While barley contains 2.063mg of vitamin B3, soybeans contain only 0.399mg.
The glycemic index of soybeans is lower.

Food varieties used in this article are Barley, pearled, cooked and Soybeans, mature cooked, boiled, without salt.

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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

Soybean

Contains more SeleniumSelenium

+17.8%

Contains more MagnesiumMagnesium	+290.9%
Contains more CalciumCalcium	+827.3%
Contains more PotassiumPotassium	+453.8%
Contains more IronIron	+286.5%
Contains more CopperCopper	+287.6%
Contains more ZincZinc	+40.2%
Contains more PhosphorusPhosphorus	+353.7%
Contains less SodiumSodium	-66.7%
Contains more ManganeseManganese	+218.1%

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

Soybean

Contains more Vitamin B3Vitamin B3

+417%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+3400%
Contains more Vitamin B1Vitamin B1	+86.7%
Contains more Vitamin B2Vitamin B2	+359.7%
Contains more Vitamin B5Vitamin B5	+32.6%
Contains more Vitamin B6Vitamin B6	+103.5%
Contains more Vitamin KVitamin K	+2300%
Contains more FolateFolate	+237.5%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	1.33mg	5.14mg	48%
Copper	0.105mg	0.407mg	34%
Protein	2.26g	18.21g	32%
Polyunsaturated fat	0.214g	5.064g	32%
Phosphorus	54mg	245mg	27%
Manganese	0.259mg	0.824mg	25%
Vitamin B2	0.062mg	0.285mg	17%
Magnesium	22mg	86mg	15%
Vitamin K	0.8µg	19.2µg	15%
Fats	0.44g	8.97g	13%
Potassium	93mg	515mg	12%
Vitamin B3	2.063mg	0.399mg	10%
Folate	16µg	54µg	10%
Calcium	11mg	102mg	9%
Fiber	3.8g	6g	9%
Vitamin B6	0.115mg	0.234mg	9%
Carbs	28.22g	8.36g	7%
Vitamin B1	0.083mg	0.155mg	6%
Choline	13.4mg	47.5mg	6%
Saturated fat	0.093g	1.297g	5%
Monounsaturated fat	0.057g	1.981g	5%
Zinc	0.82mg	1.15mg	3%
Calories	123kcal	172kcal	2%
Vitamin C	0mg	1.7mg	2%
Vitamin E	0.01mg	0.35mg	2%
Selenium	8.6µg	7.3µg	2%
Vitamin B5	0.135mg	0.179mg	1%
Protein per 100 calories	1.8g	11g	N/A
Calories per 10 g protein	544kcal	94kcal	N/A
Weight per 100 calories	81g	58g	N/A
Unsaturated / Saturated Fat ratio	2.9	5.4	N/A
Net carbs	24.42g	2.36g	N/A
Sugar	0.28g	3g	N/A
Sodium	3mg	1mg	0%
Tryptophan	0.038mg	0.242mg	0%
Threonine	0.077mg	0.723mg	0%
Isoleucine	0.083mg	0.807mg	0%
Leucine	0.154mg	1.355mg	0%
Lysine	0.084mg	1.108mg	0%
Methionine	0.043mg	0.224mg	0%
Phenylalanine	0.127mg	0.869mg	0%
Valine	0.111mg	0.831mg	0%
Histidine	0.051mg	0.449mg	0%