Buckwheat vs. Barley — In-Depth Nutrition Comparison

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What are the main differences between buckwheat and barley?

Buckwheat is richer in magnesium and manganese, yet barley is richer in selenium, vitamin B3, and iron.
Barley's daily need coverage for selenium is 12% higher.
Buckwheat has 2 times more magnesium than barley. Buckwheat has 51mg of magnesium, while barley has 22mg.
Barley has a lower glycemic index than buckwheat.

We used Buckwheat groats, roasted, cooked and Barley, pearled, cooked types in this comparison.

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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.

Buckwheat

Barley

Contains more MagnesiumMagnesium	+131.8%
Contains more CopperCopper	+39%
Contains more PhosphorusPhosphorus	+29.6%
Contains more ManganeseManganese	+55.6%

Contains more CalciumCalcium	+57.1%
Contains more IronIron	+66.3%
Contains more ZincZinc	+34.4%
Contains less SodiumSodium	-25%
Contains more SeleniumSelenium	+290.9%

~equal in Potassium ~93mg

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.

Buckwheat

Barley

Contains more Vitamin EVitamin E	+800%
Contains more Vitamin B5Vitamin B5	+165.9%
Contains more Vitamin KVitamin K	+137.5%

Contains more Vitamin B1Vitamin B1	+107.5%
Contains more Vitamin B2Vitamin B2	+59%
Contains more Vitamin B3Vitamin B3	+119.5%
Contains more Vitamin B6Vitamin B6	+49.4%
Contains more FolateFolate	+14.3%

~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			DV% diff.
Selenium	2.2µg	8.6µg	12%
Magnesium	51mg	22mg	7%
Iron	0.8mg	1.33mg	7%
Vitamin B3	0.94mg	2.063mg	7%
Manganese	0.403mg	0.259mg	6%
Copper	0.146mg	0.105mg	5%
Fiber	2.7g	3.8g	4%
Vitamin B1	0.04mg	0.083mg	4%
Vitamin B5	0.359mg	0.135mg	4%
Carbs	19.94g	28.22g	3%
Vitamin B6	0.077mg	0.115mg	3%
Calories	92kcal	123kcal	2%
Protein	3.38g	2.26g	2%
Zinc	0.61mg	0.82mg	2%
Phosphorus	70mg	54mg	2%
Vitamin B2	0.039mg	0.062mg	2%
Vitamin E	0.09mg	0.01mg	1%
Vitamin K	1.9µg	0.8µg	1%
Folate	14µg	16µg	1%
Choline	20.1mg	13.4mg	1%
Protein per 100 calories	3.7g	1.8g	N/A
Calories per 10 g protein	272kcal	544kcal	N/A
Weight per 100 calories	109g	81g	N/A
Fats	0.62g	0.44g	0%
Net carbs	17.24g	24.42g	N/A
Calcium	7mg	11mg	0%
Potassium	88mg	93mg	0%
Sugar	0.9g	0.28g	N/A
Sodium	4mg	3mg	0%
Saturated fat	0.134g	0.093g	0%
Monounsaturated fat	0.188g	0.057g	0%
Polyunsaturated fat	0.188g	0.214g	0%
Tryptophan	0.049mg	0.038mg	0%
Threonine	0.129mg	0.077mg	0%
Isoleucine	0.127mg	0.083mg	0%
Leucine	0.212mg	0.154mg	0%
Lysine	0.172mg	0.084mg	0%
Methionine	0.044mg	0.043mg	0%
Phenylalanine	0.133mg	0.127mg	0%
Valine	0.173mg	0.111mg	0%
Histidine	0.079mg	0.051mg	0%
Fructose	0.1g		0%