Barley vs. Silken Tofu
Nutrition comparison of Barley and Silken Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
barley
versus
silken tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in barley and silken tofu:
- Barley has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Barley is a great source of iron, potassium and protein.
- Barley is an excellent source of dietary fiber.
- Silken tofu is an excellent source of calcium.
USDA sources for nutritional information: Barley (Barley, pearled, raw) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Barley is high in calories and silken tofu has 83% less calories than barley - barley has 352 calories per 100 grams and silken tofu has 61 calories.
For macronutrient ratios, barley is much lighter in protein, much heavier in carbs and much lighter in fat compared to silken tofu per calorie. Barley has a macronutrient ratio of 11:86:3 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Barley | Silken Tofu | |
|---|---|---|
| Protein | 11% | 43% |
| Carbohydrates | 86% | 7% |
| Fat | 3% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Barley is high in carbohydrates and silken tofu has 98% less carbohydrates than barley - barley has 77.7g of total carbs per 100 grams and silken tofu has 1.2g of carbohydrates.
dietary fiber
Barley is an excellent source of dietary fiber and it has 77 times more dietary fiber than silken tofu - barley has 15.6g of dietary fiber per 100 grams and silken tofu has 0.2g of dietary fiber.
sugar
Barley and silken tofu contain similar amounts of sugar - barley has 0.8g of sugar per 100 grams and silken tofu has 0.7g of sugar.
Protein
protein
Barley is a great source of protein and it has 38% more protein than silken tofu - barley has 9.9g of protein per 100 grams and silken tofu has 7.2g of protein.
Fat
saturated fat
Both barley and silken tofu are low in saturated fat - barley has 0.24g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.
Vitamins
Vitamin C
Silken tofu and barley contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and barley does not contain significant amounts.
Vitamin A
Barley and silken tofu contain similar amounts of Vitamin A - barley has 1ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Barley and silken tofu contain similar amounts of Vitamin E - barley has 0.02mg of Vitamin E per 100 grams and silken tofu has 0.01mg of Vitamin E.
Vitamin K
Barley and silken tofu contain similar amounts of Vitamin K - barley has 2.2ug of Vitamin K per 100 grams and silken tofu has 2ug of Vitamin K.
The B Vitamins
Barley has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both barley and silken tofu contain significant amounts of folate.
| Barley | Silken Tofu | |
|---|---|---|
| Thiamin | 0.191 MG | 0.047 MG |
| Riboflavin | 0.114 MG | 0.037 MG |
| Niacin | 4.604 MG | 0.535 MG |
| Pantothenic acid | 0.282 MG | 0.051 MG |
| Vitamin B6 | 0.26 MG | 0.052 MG |
| Folate | 23 UG | 44 UG |
Minerals
calcium
Silken tofu is an excellent source of calcium and it has 283% more calcium than barley - barley has 29mg of calcium per 100 grams and silken tofu has 111mg of calcium.
iron
Barley is a great source of iron and it has 125% more iron than silken tofu - barley has 2.5mg of iron per 100 grams and silken tofu has 1.1mg of iron.
potassium
Barley is a great source of potassium and it has 133% more potassium than silken tofu - barley has 280mg of potassium per 100 grams and silken tofu has 120mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both barley and silken tofu contain small amounts of beta-carotene.
| Barley | Silken Tofu | |
|---|---|---|
| beta-carotene | 13 UG | 4 UG |
| lutein + zeaxanthin | 160 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, silken tofu has more alpha linoleic acid (ALA) than barley per 100 grams.
| Barley | Silken Tofu | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.246 G |
| Total | 0.055 G | 0.246 G |
omega 6s
Comparing omega-6 fatty acids, silken tofu has more linoleic acid than barley per 100 grams.
| Barley | Silken Tofu | |
|---|---|---|
| linoleic acid | 0.505 G | 1.835 G |
| Total | 0.505 G | 1.835 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Barley (Barley, pearled, raw) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .
Barley g
()
|
Daily Values (%) |
Silken Tofu g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does barley or silken tofu contain more calories in 100 grams?Barley is high in calories and silken tofu has 80% less calories than barley - barley has 352 calories in 100g and silken tofu has 61 calories.
Is barley or silken tofu better for protein?
Barley is a great source of protein and it has 40% more protein than silken tofu - barley has 9.9g of protein per 100 grams and silken tofu has 7.2g of protein.
Does barley or silken tofu have more carbohydrates?
By weight, barley is high in carbohydrates and silken tofu has 100% fewer carbohydrates than barley - barley has 77.7g of carbs for 100g and silken tofu has 1.2g of carbohydrates.
Does barley or silken tofu contain more calcium?
Silken tofu is a rich source of calcium and it has 280% more calcium than barley - barley has 29mg of calcium in 100 grams and silken tofu has 111mg of calcium.