Quinoa vs. Barley — In-Depth Nutrition Comparison

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Summary of differences between quinoa and barley

Quinoa has more manganese, phosphorus, magnesium, copper, and folate; however, barley is higher in selenium and vitamin B3.
Quinoa covers your daily need for manganese, 16% more than barley.
Quinoa has 63 times more vitamin E than barley. While quinoa has 0.63mg of vitamin E, barley has only 0.01mg.
The glycemic index of quinoa is higher.

These are the specific foods used in this comparison Quinoa, cooked and Barley, pearled, cooked.

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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.

Quinoa

Barley

Contains more MagnesiumMagnesium	+190.9%
Contains more CalciumCalcium	+54.5%
Contains more PotassiumPotassium	+84.9%
Contains more IronIron	+12%
Contains more CopperCopper	+82.9%
Contains more ZincZinc	+32.9%
Contains more PhosphorusPhosphorus	+181.5%
Contains more ManganeseManganese	+143.6%

Contains less SodiumSodium	-57.1%
Contains more SeleniumSelenium	+207.1%

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.

Quinoa

Barley

Contains more Vitamin EVitamin E	+6200%
Contains more Vitamin B1Vitamin B1	+28.9%
Contains more Vitamin B2Vitamin B2	+77.4%
Contains more FolateFolate	+162.5%

Contains more Vitamin B3Vitamin B3	+400.7%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B6 ~0.115mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.631mg	0.259mg	16%
Phosphorus	152mg	54mg	14%
Selenium	2.8µg	8.6µg	11%
Magnesium	64mg	22mg	10%
Copper	0.192mg	0.105mg	10%
Vitamin B3	0.412mg	2.063mg	10%
Starch	17.63g		7%
Folate	42µg	16µg	7%
Polyunsaturated fat	1.078g	0.214g	6%
Protein	4.4g	2.26g	4%
Fiber	2.8g	3.8g	4%
Vitamin E	0.63mg	0.01mg	4%
Vitamin B2	0.11mg	0.062mg	4%
Vitamin B5		0.135mg	3%
Fats	1.92g	0.44g	2%
Carbs	21.3g	28.22g	2%
Potassium	172mg	93mg	2%
Iron	1.49mg	1.33mg	2%
Zinc	1.09mg	0.82mg	2%
Vitamin B1	0.107mg	0.083mg	2%
Choline	23mg	13.4mg	2%
Calcium	17mg	11mg	1%
Vitamin B6	0.123mg	0.115mg	1%
Vitamin K	0µg	0.8µg	1%
Saturated fat	0.231g	0.093g	1%
Monounsaturated fat	0.528g	0.057g	1%
Calories	120kcal	123kcal	0%
Protein per 100 calories	3.7g	1.8g	N/A
Calories per 10 g protein	273kcal	544kcal	N/A
Weight per 100 calories	83g	81g	N/A
Net carbs	18.5g	24.42g	N/A
Sugar	0.87g	0.28g	N/A
Sodium	7mg	3mg	0%
Tryptophan	0.052mg	0.038mg	0%
Threonine	0.131mg	0.077mg	0%
Isoleucine	0.157mg	0.083mg	0%
Leucine	0.261mg	0.154mg	0%
Lysine	0.239mg	0.084mg	0%
Methionine	0.096mg	0.043mg	0%
Phenylalanine	0.185mg	0.127mg	0%
Valine	0.185mg	0.111mg	0%
Histidine	0.127mg	0.051mg	0%
Omega-3 - DHA	0.015g	0g	N/A