Comparing Nutrients in 500 calories Pearled Barley VS Buckwheat

Weight per 500 calories

• Pearled Barley: 407g
• Buckwheat: 146g

Buckwheat has 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 500 calories - Pearled Barley or Buckwheat?

Macros Ratio

	Protein	Fat	Carbs
Pearled Barley	7%	3%	90%
Buckwheat	14%	8%	78%

Macro Nutrients

	Pearled Barley	Buckwheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	3.38% 1.1g	32g per day for Men 19-50 years
Omega 3	5.34% 0.085g	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	8.24% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.2% 115g	80% 104g	130g per day for Men 19-50 years
Sugars	1.57% 1.14g	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	40.7% 15.4g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Pearled Barley	Buckwheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	12.3% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.4% 8.4mg	64% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16.3% 65μg	11% 43.7μg	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	0.27% 0.041mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pearled Barley	Buckwheat	Recommended Dietary Allowance
Calcium	4.47% 44.7mg	2.62% 26.2mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	178% 1.6mg	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	67.6% 5.4mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.4mg	80% 337mg	420mg per day for Men 19-50 years
Manganese	45.8% 1.05mg	82.4% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	179% 80.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	31.4% 220mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	11% 378mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	63.6% 35μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.81% 12mg	0.097% 1.46mg	1500mg per day for Men 19-50 years
Zinc	30.3% 3.33mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	7.56% 280g	0.38% 14.2g	3700g per day for Men 19-50 years

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

• Cooked Pearled Barley has 2.3 times more Vitamin B1, 1.5 times more Vitamin B6 and 1.5 times more Vitamin B9 than Buckwheat.
• While Buckwheat contains 2.5 times more Vitamin B2 and 3.3 times more Vitamin B5 than Cooked Pearled Barley.
• Both Cooked Pearled Barley and Buckwheat have similar amounts of Vitamin B3 per 500 kcal.
• Both Cooked 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 Pearled Barley vs Buckwheat:

• Cooked Pearled Barley has 1.7 times more Iron, 2.9 times more Selenium and 19.7 times more Water than Buckwheat.
• While Buckwheat contains 3.8 times more Copper, 3.8 times more Magnesium, 1.8 times more Manganese, 2.3 times more Phosphorus and 1.8 times more Potassium than Cooked Pearled Barley.
• Both Cooked Pearled Barley and Buckwheat have similar amounts of Zinc per 500 kcal.
• Both Cooked Pearled Barley as well as Buckwheat have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Buckwheat contains 2.8 times more Fat, 1.3 times more Omega 3, 1.8 times more Omega 6 and 2.1 times more Protein than Cooked Pearled Barley.
• Both Cooked Pearled Barley and Buckwheat have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Cooked Pearled Barley as well as Buckwheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.