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.
Detailed nutritional comparison of barley and 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 Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.


Image of Barley src
Image of Tofu src

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 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 Tofu .

Note: The specific food items compared are: Barley (Barley, pearled, raw) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .

Barley g

()
Daily Values (%)

Tofu g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.

Compare Food