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