Barley vs. Tofu
Nutrition comparison of Barley and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
barley
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in barley and tofu:
- Both barley and tofu are high in iron and protein.
- Barley has more thiamin, niacin, pantothenic acid and Vitamin B6.
- Barley is a great source of potassium.
- Barley is an excellent source of dietary fiber.
- Tofu is an excellent source of calcium.
USDA sources for nutritional information: Barley (Barley, pearled, raw) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Barley is high in calories and tofu has 78% less calories than barley - barley has 352 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, barley is much lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Barley has a macronutrient ratio of 11:86:3 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Barley | Tofu | |
|---|---|---|
| Protein | 11% | 39% |
| Carbohydrates | 86% | 9% |
| Fat | 3% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Barley is high in carbohydrates and tofu has 98% less carbohydrates than barley - barley has 77.7g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Barley is an excellent source of dietary fiber and it has 51 times more dietary fiber than tofu - barley has 15.6g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Barley and tofu contain similar amounts of sugar - barley has 0.8g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Both barley and tofu are high in protein. Barley has 23% more protein than tofu - barley has 9.9g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both barley and tofu are low in saturated fat - barley has 0.24g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Tofu and barley contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and barley does not contain significant amounts.
Vitamin A
Barley and tofu contain similar amounts of Vitamin A - barley has 1ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Barley and tofu contain similar amounts of Vitamin E - barley has 0.02mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Barley and tofu contain similar amounts of Vitamin K - barley has 2.2ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Barley has more thiamin, niacin, pantothenic acid and Vitamin B6. Both barley and tofu contain significant amounts of riboflavin and folate.
| Barley | Tofu | |
|---|---|---|
| Thiamin | 0.191 MG | 0.081 MG |
| Riboflavin | 0.114 MG | 0.052 MG |
| Niacin | 4.604 MG | 0.195 MG |
| Pantothenic acid | 0.282 MG | 0.068 MG |
| Vitamin B6 | 0.26 MG | 0.047 MG |
| Folate | 23 UG | 15 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 11 times more calcium than barley - barley has 29mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Both barley and tofu are high in iron. Tofu has 114% more iron than barley - barley has 2.5mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Barley is a great source of potassium and it has 131% more potassium than tofu - barley has 280mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than barley per 100 grams.
| Barley | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.319 G |
| Total | 0.055 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than barley per 100 grams.
| Barley | Tofu | |
|---|---|---|
| linoleic acid | 0.505 G | 2.38 G |
| Total | 0.505 G | 2.38 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.
Barley g
()
|
Daily Values (%) |
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 tofu contain more calories in 100 grams?Barley is high in calories and tofu has 80% less calories than barley - barley has 352 calories in 100g and tofu has 76 calories.
Is barley or tofu better for protein?
Both barley and tofu are high in protein. Barley has 20% more protein than tofu - barley has 9.9g of protein per 100 grams and tofu has 8.1g of protein.
Does barley or tofu have more carbohydrates?
By weight, barley is high in carbohydrates and tofu has 100% fewer carbohydrates than barley - barley has 77.7g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does barley or tofu contain more calcium?
Tofu is a rich source of calcium and it has 11 times more calcium than barley - barley has 29mg of calcium in 100 grams and tofu has 350mg of calcium.
Does barley or tofu contain more iron?
Both barley and tofu are high in iron. Tofu has 110% more iron than barley - barley has 2.5mg of iron in 100 grams and tofu has 5.4mg of iron.