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  6. Barley vs. Teff

Barley vs. Teff — In-Depth Nutrition Comparison

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How are barley and teff different?

  • Teff is higher than barley in manganese, iron, copper, phosphorus, magnesium, vitamin B6, vitamin B1, zinc, calcium, and fiber.
  • Teff covers your daily need for manganese, 390% more than barley.

Barley, pearled, cooked and Teff, uncooked types were used in this article.

Infographic

Barley vs Teff 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
2
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%
Teff
Teff
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +95.5%
Contains more MagnesiumMagnesium +736.4%
Contains more CalciumCalcium +1536.4%
Contains more PotassiumPotassium +359.1%
Contains more IronIron +473.7%
Contains more CopperCopper +671.4%
Contains more ZincZinc +342.7%
Contains more PhosphorusPhosphorus +694.4%
Contains more ManganeseManganese +3467.6%

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
Barley
1
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%
Teff
Teff
7
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% 1.6% 98% 62% 63% 57% 111% 0% 4.8% 0%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin B1Vitamin B1 +369.9%
Contains more Vitamin B2Vitamin B2 +335.5%
Contains more Vitamin B3Vitamin B3 +63%
Contains more Vitamin B5Vitamin B5 +597.8%
Contains more Vitamin B6Vitamin B6 +319.1%
Contains more Vitamin KVitamin K +137.5%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Barley Teff DV% diff.
Manganese 0.259mg 9.24mg 390%
Iron 1.33mg 7.63mg 79%
Copper 0.105mg 0.81mg 78%
Phosphorus 54mg 429mg 54%
Magnesium 22mg 184mg 39%
Vitamin B6 0.115mg 0.482mg 28%
Zinc 0.82mg 3.63mg 26%
Vitamin B1 0.083mg 0.39mg 26%
Protein 2.26g 13.3g 22%
Calcium 11mg 180mg 17%
Fiber 3.8g 8g 17%
Vitamin B2 0.062mg 0.27mg 16%
Vitamin B5 0.135mg 0.942mg 16%
Carbs 28.22g 73.13g 15%
Starch 36.56g 15%
Calories 123kcal 367kcal 12%
Potassium 93mg 427mg 10%
Selenium 8.6µg 4.4µg 8%
Vitamin B3 2.063mg 3.363mg 8%
Polyunsaturated fat 0.214g 1.071g 6%
Folate 16µg 4%
Fats 0.44g 2.38g 3%
Saturated fat 0.093g 0.449g 2%
Vitamin K 0.8µg 1.9µg 1%
Monounsaturated fat 0.057g 0.589g 1%
Fructose 0.47g 1%
Protein per 100 calories 1.8g 3.6g N/A
Calories per 10 g protein 544kcal 276kcal N/A
Weight per 100 calories 81g 27g N/A
Unsaturated / Saturated Fat ratio 2.9 3.7 N/A
Net carbs 24.42g 65.13g N/A
Sugar 0.28g 1.84g N/A
Sodium 3mg 12mg 0%
Vitamin E 0.01mg 0.08mg 0%
Choline 13.4mg 13.1mg 0%
Tryptophan 0.038mg 0.139mg 0%
Threonine 0.077mg 0.51mg 0%
Isoleucine 0.083mg 0.501mg 0%
Leucine 0.154mg 1.068mg 0%
Lysine 0.084mg 0.376mg 0%
Methionine 0.043mg 0.428mg 0%
Phenylalanine 0.127mg 0.698mg 0%
Valine 0.111mg 0.686mg 0%
Histidine 0.051mg 0.301mg 0%
Omega-3 - ALA 0.135g N/A

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
Teff
Teff
4
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Contains more WaterWater +680%
Contains more ProteinProtein +488.5%
Contains more FatsFats +440.9%
Contains more CarbsCarbs +159.1%
Contains more OtherOther +746.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
1
26% 16% 59%
Saturated fat: Sat. Fat 0.093 g
Monounsaturated fat: Mono. Fat 0.057 g
Polyunsaturated fat: Poly. Fat 0.214 g
Teff
Teff
2
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -79.3%
Contains more Mono. FatMonounsaturated fat +933.3%
Contains more Poly. FatPolyunsaturated fat +400.5%

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.