Comparing Nutrients in 100 calories Pearled Barley VS Buckwheat

Weight per 100 calories

• Pearled Barley: 81.3g
• Buckwheat: 29g

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 100 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.076g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	1.07% 0.017g	1.42% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	1.65% 0.28g	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% 21g	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	7.67% 2.9g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	6.9% 3.86g	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	5.62% 0.067mg	2.45% 0.029mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.88% 0.05mg	9.53% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	12.8% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	7.17% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.2% 0.093mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	18% 5.42μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.25% 13μg	2.2% 8.75μg	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	Buckwheat	Recommended Dietary Allowance
Calcium	0.89% 8.94mg	0.52% 5.25mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	35.6% 0.32mg	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% 0.64mg	8mg per day for Men 19-50 years
Magnesium	4.26% 18mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	9.16% 0.21mg	16.5% 0.38mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	35.8% 16μg	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	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	2.22% 75.6mg	3.94% 134mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	4.4% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.44mg	0.019% 0.29mg	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	0.077% 2.84g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 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 100 kcal.
• Both Cooked Pearled Barley as well as Buckwheat 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 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 100 kcal.
• Both Cooked Pearled Barley as well as Buckwheat have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 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 100 kcal.
• Both Cooked Pearled Barley as well as Buckwheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.