Comparing Nutrients in 500 calories Raw Pearled BarleyVS Buckwheat

Weight per 500 calories

Raw Pearled Barley

142g

Buckwheat

146g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 500 calories - Raw Pearled Barley or Buckwheat?

Macros Ratio

Protein Fat Carbs

Raw Pearled Barley

11%

86%

Buckwheat

14%

78%

500 kcal ▼

Macro Nutrients

Raw Pearled Barleyvs Buckwheat

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.7%1.65g

Fat

5.1%4.96g

1.65 gvs4.96 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.1%0.35g

Saturated Fat

3.38%1.1g

0.35 gvs1.1 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.9%0.078g

Omega 3

7.1%0.11g

0.078 gvs0.11 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.2%0.72g

Omega 6

8.24%1.4g

0.72 gvs1.4 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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85%110g

Carbohydrate

80%104g

110 gvs104 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.57%1.14g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.14 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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58.3%22g

Fiber

38.4%14.6g

22 gvs14.6 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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25%14g

Protein

34.5%19.3g

14 gvs19.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Raw Pearled Barleyvs Buckwheat

0.16%1.42μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.42 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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22.6%0.27mg

Vitamin B1

12.3%0.15mg

Thiamine

0.27 mgvs0.15 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12.5%0.16mg

Vitamin B2

47.7%0.62mg

Riboflavin

0.16 mgvs0.62 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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41%6.54mg

Vitamin B3

64%10.2mg

Niacin, nicotinic acid, niacinamide

6.54 mgvs10.2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8%0.4mg

Vitamin B5

36%1.8mg

Pantothenic acid

0.4 mgvs1.8 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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28.4%0.37mg

Vitamin B6

23.5%0.31mg

Pyridoxine

0.37 mgvs0.31 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

90%27μg

Biotin

NA μgvs27 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.17%32.7μg

Vitamin B9

11%43.7μg

Folates and Folic Acid

32.7 μgvs43.7 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.19%0.028mg

Vitamin E

Tocopherols and Tocotrienols

0.028 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.6%3.13μg

Vitamin K

Phytomenadione or phylloquinone

3.13 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Raw Pearled Barleyvs Buckwheat

4.1%41mg

Calcium

2.62%26.2mg

41 mgvs26.2 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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66.3%0.6mg

Copper

178%1.6mg

0.6 mgvs1.6 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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44.4%3.55mg

Iron

40%3.2mg

3.55 mgvs3.2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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26.7%112mg

Magnesium

80%337mg

112 mgvs337 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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81.6%1.88mg

Manganese

82.4%1.9mg

1.88 mgvs1.9 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

179%80.5μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs80.5 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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45%314mg

Phosphorus

72.3%506mg

314 mgvs506 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11.7%398mg

Potassium

19.7%671mg

398 mgvs671 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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97%53.6μg

Selenium

22%12μg

53.6 μgvs12 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.85%12.8mg

Sodium

0.097%1.46mg

12.8 mgvs1.46 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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27.5%3.03mg

Zinc

32%3.5mg

3.03 mgvs3.5 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.39%14.3g

Water

0.38%14.2g

14.3 gvs14.2 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Raw Pearled Barley vs Buckwheat:

Raw Pearled Barley has 1.8 times more Vitamin B1 and 1.2 times more Vitamin B6 than Buckwheat.
While Buckwheat contains 3.8 times more Vitamin B2, 1.6 times more Vitamin B3, 4.5 times more Vitamin B5 and 1.3 times more Vitamin B9 than Raw Pearled Barley.
Both Raw Pearled Barley as well as Buckwheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Raw Pearled Barley vs Buckwheat:

Raw Pearled Barley has 4.4 times more Selenium than Buckwheat.
While Buckwheat contains 2.7 times more Copper, 3 times more Magnesium, 1.6 times more Phosphorus and 1.7 times more Potassium than Raw Pearled Barley.
Both Raw Pearled Barley and Buckwheat have similar amounts of Iron, Manganese and Zinc per 500 kcal.
Both Raw Pearled Barley as well as Buckwheat have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Pearled Barley has 1.5 times more Fiber than Buckwheat.
While Buckwheat contains 3 times more Fat, 1.5 times more Omega 3, 2 times more Omega 6 and 1.4 times more Protein than Raw Pearled Barley.
Both Raw Pearled Barley and Buckwheat have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Pearled Barley as well as Buckwheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Raw Pearled BarleyVS Pearled BarleyBuckwheatVS Pearled BarleyRaw Pearled BarleyVS Roasted BuckwheatBuckwheatVS Roasted Buckwheat

Compare Foods

Comparing Nutrients in 500 calories Raw Pearled BarleyVS Buckwheat

Weight per 500 calories

Which food has more nutrients per 500 calories - Raw Pearled Barley or Buckwheat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: