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.
Detailed nutritional comparison of barley and silken tofu is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Barley src
Image of Silken Tofu src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Barley or Silken Tofu .

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 100g

( 100 g )
Daily Values (%)

Silken Tofu 100g

( 100 g )
352KCAL 18%
477% calories
61KCAL 3%
78G 31%
>999% carbohydrates
1.2G 1%
16G 62%
>999% dietary fiber
0.2G 1%
0.8G 14% sugar 0.7G
1.2G 2%
total fat 208%
3.7G 6%
0.24G 1%
saturated fat 121%
0.53G 3%
0.15G monounsaturated fat 440% 0.81G
0.56G polyunsaturated fat 275% 2.1G
9MG 1%
12% sodium
8MG 1%
Vitamins and Minerals
1UG 0.1%
>999% Vitamin A
Vitamin C >999%
0.2MG 0.3%
29MG 3%
calcium 283%
111MG 11%
2.5MG 14%
127% iron
1.1MG 6%
79MG 26%
193% magnesium
27MG 9%
280MG 12%
133% potassium
120MG 5%
0.19MG 17%
279% thiamin (Vit B1)
0.05MG 4%
0.11MG 10%
175% riboflavin (Vit B2)
0.04MG 3%
4.6MG 33%
752% niacin (Vit B3)
0.54MG 4%
0.26MG 20%
419% Vitamin B6
0.05MG 4%
0.28MG 6%
459% pantothenic acid (Vit B5)
0.05MG 1%
23UG 6%
folate (Vit B9) 91%
44UG 11%
0.02MG 0.1%
99% Vitamin E
0.01MG 0.1%
2.2UG 2%
10% Vitamin K
2UG 2%
9.9G 20%
37% protein
7.2G 14%
38MG 9%
41% choline
27MG 6%
0.42MG 35%
162% copper
0.16MG 13%
1.3MG 73%
233% manganese
0.39MG 22%
221MG 32%
140% phosphorus
92MG 13%
38UG 69%
327% selenium
8.9UG 16%
2.1MG 27%
228% zinc
0.64MG 8%
10G Water 770% 87G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

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.

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