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  6. Barley vs. Tofu

Barley vs. Tofu — In-Depth Nutrition Comparison

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Important differences between barley and tofu

  • Barley has more vitamin B3; however, tofu has more calcium, manganese, copper, phosphorus, iron, selenium, magnesium, zinc, and vitamin B1.
  • Tofu's daily need coverage for calcium is 67% more.
  • Barley has 5 times more vitamin B3 than tofu. Barley has 2.063mg of vitamin B3, while tofu has 0.381mg.
  • Barley has a higher glycemic index than tofu.

The food varieties used in the comparison are Barley, pearled, cooked and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Barley vs Tofu 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
1
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%
Tofu
Tofu
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains less SodiumSodium -78.6%
Contains more MagnesiumMagnesium +163.6%
Contains more CalciumCalcium +6109.1%
Contains more PotassiumPotassium +154.8%
Contains more IronIron +100%
Contains more CopperCopper +260%
Contains more ZincZinc +91.5%
Contains more PhosphorusPhosphorus +251.9%
Contains more ManganeseManganese +356%
Contains more SeleniumSelenium +102.3%

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
4
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%
Tofu
Tofu
4
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +441.5%
Contains more Vitamin B6Vitamin B6 +25%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +90.4%
Contains more Vitamin B2Vitamin B2 +64.5%
Contains more FolateFolate +81.3%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B5 ~0.133mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley Tofu DV% diff.
Calcium 11mg 683mg 67%
Manganese 0.259mg 1.181mg 40%
Polyunsaturated fat 0.214g 4.921g 31%
Protein 2.26g 17.27g 30%
Copper 0.105mg 0.378mg 30%
Phosphorus 54mg 190mg 19%
Iron 1.33mg 2.66mg 17%
Selenium 8.6µg 17.4µg 16%
Fats 0.44g 8.72g 13%
Vitamin B3 2.063mg 0.381mg 11%
Magnesium 22mg 58mg 9%
Carbs 28.22g 2.78g 8%
Zinc 0.82mg 1.57mg 7%
Fiber 3.8g 2.3g 6%
Vitamin B1 0.083mg 0.158mg 6%
Saturated fat 0.093g 1.261g 5%
Monounsaturated fat 0.057g 1.925g 5%
Potassium 93mg 237mg 4%
Vitamin B2 0.062mg 0.102mg 3%
Folate 16µg 29µg 3%
Vitamin B6 0.115mg 0.092mg 2%
Choline 13.4mg 2%
Calories 123kcal 144kcal 1%
Vitamin K 0.8µg 1%
Protein per 100 calories 1.8g 12g N/A
Calories per 10 g protein 544kcal 83kcal N/A
Weight per 100 calories 81g 69g N/A
Unsaturated / Saturated Fat ratio 2.9 5.4 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 24.42g 0.48g N/A
Sugar 0.28g N/A
Sodium 3mg 14mg 0%
Vitamin E 0.01mg 0%
Vitamin B5 0.135mg 0.133mg 0%
Tryptophan 0.038mg 0.235mg 0%
Threonine 0.077mg 0.785mg 0%
Isoleucine 0.083mg 0.849mg 0%
Leucine 0.154mg 1.392mg 0%
Lysine 0.084mg 0.883mg 0%
Methionine 0.043mg 0.211mg 0%
Phenylalanine 0.127mg 0.835mg 0%
Valine 0.111mg 0.87mg 0%
Histidine 0.051mg 0.431mg 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
Tofu
Tofu
4
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more CarbsCarbs +915.1%
Contains more ProteinProtein +664.2%
Contains more FatsFats +1881.8%
Contains more OtherOther +400%
~equal in Water ~69.83g

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
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -92.6%
Contains more Mono. FatMonounsaturated fat +3277.2%
Contains more Poly. FatPolyunsaturated fat +2199.5%

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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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.