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  6. Chia seeds vs. Barley

Chia seeds vs. Barley — In-Depth Nutrition Comparison

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Significant differences between chia seeds and barley

  • The amount of phosphorus, fiber, calcium, iron, magnesium, copper, fats, manganese, selenium, and vitamin B3 in chia seeds is higher than in barley.
  • Chia seeds cover your daily phosphorus needs 85% more than barley.
  • Barley has 19 times less calcium than chia seeds. Chia seeds have 631mg of calcium, while barley has 33mg.
  • Barley has a higher glycemic index. The glycemic index of barley is 28, while the glycemic index of chia seeds is 15.

Specific food types used in this comparison are Seeds, chia seeds, dried and Barley, hulled.

Infographic

Chia seeds vs Barley infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Barley
Barley
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 95% 9.9% 40% 135% 166% 76% 113% 1.6% 253% 206%
Contains more MagnesiumMagnesium +151.9%
Contains more CalciumCalcium +1812.1%
Contains more IronIron +114.4%
Contains more CopperCopper +85.5%
Contains more ZincZinc +65.3%
Contains more PhosphorusPhosphorus +225.8%
Contains more ManganeseManganese +40.1%
Contains more SeleniumSelenium +46.4%
Contains more PotassiumPotassium +11.1%
Contains less SodiumSodium -25%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
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 5.3% 0% 0% 10% 155% 39% 166% 0% 0% 0% 0% 37%
Barley
Barley
6
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% 0.33% 11% 162% 66% 86% 17% 73% 0% 5.5% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +91.8%
Contains more FolateFolate +157.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +14%
Contains more Vitamin B2Vitamin B2 +67.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.646mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Barley DV% diff.
Omega-3 (ALA) 17.83g 1114%
Polyunsaturated fat 23.665g 1.108g 150%
Phosphorus 860mg 264mg 85%
Fiber 34.4g 17.3g 68%
Calcium 631mg 33mg 60%
Iron 7.72mg 3.6mg 52%
Magnesium 335mg 133mg 48%
Copper 0.924mg 0.498mg 47%
Fats 30.74g 2.3g 44%
Manganese 2.723mg 1.943mg 34%
Omega-6 (Linoleic acid) 5.835g 34%
Selenium 55.2µg 37.7µg 32%
Vitamin B3 8.83mg 4.604mg 26%
Vitamin B6 0.318mg 24%
Zinc 4.58mg 2.77mg 16%
Saturated fat 3.33g 0.482g 13%
Carbs 42.12g 73.48g 10%
Vitamin B2 0.17mg 0.285mg 9%
Protein 16.54g 12.48g 8%
Folate 49µg 19µg 8%
Calories 486kcal 354kcal 7%
Vitamin B5 0.282mg 6%
Monounsaturated fat 2.309g 0.295g 5%
Vitamin C 1.6mg 0mg 2%
Vitamin B1 0.62mg 0.646mg 2%
Vitamin K 2.2µg 2%
Potassium 407mg 452mg 1%
Protein per 100 calories 3.4g 3.5g N/A
Calories per 10 g protein 294kcal 284kcal N/A
Weight per 100 calories 21g 28g N/A
Unsaturated / Saturated Fat ratio 7.8 2.9 N/A
Net carbs 7.72g 56.18g N/A
Sugar 0.8g N/A
Sodium 16mg 12mg 0%
Vitamin A 1µg 0%
Vitamin E 0.5mg 0.57mg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.208mg 0%
Threonine 0.709mg 0.424mg 0%
Isoleucine 0.801mg 0.456mg 0%
Leucine 1.371mg 0.848mg 0%
Lysine 0.97mg 0.465mg 0%
Methionine 0.588mg 0.24mg 0%
Phenylalanine 1.016mg 0.7mg 0%
Valine 0.95mg 0.612mg 0%
Histidine 0.531mg 0.281mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Barley
Barley
2
12% 2% 73% 9% 2%
Protein: 12.48 g
Fats: 2.3 g
Carbs: 73.48 g
Water: 9.44 g
Other: 2.3 g
Contains more ProteinProtein +32.5%
Contains more FatsFats +1236.5%
Contains more CarbsCarbs +74.5%
Contains more WaterWater +62.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Barley
Barley
1
26% 16% 59%
Saturated fat: Sat. Fat 0.482 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 1.108 g
Contains more Mono. FatMonounsaturated fat +682.7%
Contains more Poly. FatPolyunsaturated fat +2035.8%
Contains less Sat. FatSaturated fat -85.5%

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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170283/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.