Comparing Nutrients in 100 calories Pearled Barley VS Roasted Buckwheat

Weight per 100 calories

• Pearled Barley: 81.3g
• Roasted Buckwheat: 29g

Roasted Buckwheat Groats have 2.8 times more energy per unit of mass than Cooked Pearled Barley, which is high in comparison to other foods. Pearled Barley having average energy density.

Which food has more nutrients per 100 calories - Pearled Barley or Roasted Buckwheat?

Macros Ratio

	Protein	Fat	Carbs
Pearled Barley	7%	3%	90%
Roasted Buckwheat	13%	7%	80%

Macro Nutrients

	Pearled Barley	Roasted Buckwheat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.81% 0.78g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.076g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	1.07% 0.017g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	0.31% 0.23g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.13% 3.1g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	6.05% 3.4g	56g per day for Men 19-50 years

Vitamins

	Pearled Barley	Roasted Buckwheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	5.4% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.88% 0.05mg	6.02% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	9.28% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	7.1% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.2% 0.093mg	7.85% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.25% 13μg	3.03% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.054% 0.008mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.54% 0.65μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pearled Barley	Roasted Buckwheat	Recommended Dietary Allowance
Calcium	0.89% 8.94mg	0.49% 4.9mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	13.5% 1.1mg	8.92% 0.71mg	8mg per day for Men 19-50 years
Magnesium	4.26% 18mg	15.2% 64mg	420mg per day for Men 19-50 years
Manganese	9.16% 0.21mg	20.3% 0.47mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.27% 44mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	2.22% 75.6mg	2.72% 92mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	4.4% 2.43μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.44mg	0.21% 3.18mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Pearled Barley vs Roasted Buckwheat:

• Roasted Buckwheat Groats contain 1.6 times more Vitamin B2 and 3.2 times more Vitamin B5 than Cooked Pearled Barley.
• Both Cooked Pearled Barley and Roasted Buckwheat Groats have similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9 per 100 kcal.
• Both Cooked Pearled Barley as well as Roasted Buckwheat Groats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Pearled Barley vs Roasted Buckwheat:

• Cooked Pearled Barley has 1.5 times more Iron, 2.9 times more Selenium and 23 times more Water than Roasted Buckwheat Groats.
• While Roasted Buckwheat Groats contain 2.1 times more Copper, 3.6 times more Magnesium, 2.2 times more Manganese and 2.1 times more Phosphorus than Cooked Pearled Barley.
• Both Cooked Pearled Barley and Roasted Buckwheat Groats have similar amounts of Potassium and Zinc per 100 kcal.
• Both Cooked Pearled Barley as well as Roasted Buckwheat Groats have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Roasted Buckwheat Groats contain 1.4 times more Omega 6 and 1.8 times more Protein than Cooked Pearled Barley.
• Both Cooked Pearled Barley and Roasted Buckwheat Groats have similar amounts of Energy, Omega 3, Carbohydrate and Fiber per 100 kcal.
• Both Cooked Pearled Barley as well as Roasted Buckwheat Groats have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.