Barley vs Buckwheat groats: How To Choose?

Barley and buckwheat groats belong to the grains food group, one of the staple food groups for people on a plant-based diet.

Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.

They also provide a small amount of protein and healthy fats.

However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.

This article will thoroughly compare barley and buckwheat groats and help you learn more about their similarities and differences.

Barley

Barley (Hordeum vulgare) is a cereal grain widely grown in many parts of the world and has been a staple food for thousands of years. It is closely related to wheat and oats.

Barley is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. It is also rich in antioxidants and protein, making it a valuable food for vegetarians and vegans.

Barley is commonly used in brewing beer, animal feed, and as a food grain. It can be used in soups, stews, and as a side dish, either whole or ground into flour. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Barley is considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it can be grown in poor soil conditions and is resistant to pests and diseases.

Barley is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B2 (Riboflavin), and Vitamin B6 (Pyroxidine) and some Vitamin B5 (Pantothenic acid), Vitamin B9 (Folate), and Vitamin E.

Buckwheat groats

Buckwheat groats (Fagopyrum esculentum) are the hulled seeds of the buckwheat plant, which is not related to wheat, despite its name. They are triangular in shape and have a nutty, earthy flavor.

Buckwheat groats are a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. They are also a good source of protein and antioxidants, making them a valuable food for vegetarians and vegans.

Buckwheat groats can be used as a side dish added to soups and stews or ground into flour and used in baking. They are also gluten-free and easy to digest, making them a great option for people with gluten sensitivities or celiac disease.

Buckwheat groats are considered a functional food, as they have been shown to positively impact health when consumed regularly as part of a balanced diet. They are also a sustainable crop, as they can be grown in poor soil conditions and are resistant to pests and diseases.

Buckwheat groats is an excellent source of Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin E.

Barley vs Buckwheat groats Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing barley vs buckwheat groats.

This comparison will start by comparing the caloric value of barley and buckwheat groats and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Barley vs Buckwheat groats Calories

Most calories in grains come from carbs.

Comparing buckwheat groats vs barley for weight loss, buckwheat groats is slightly lower in calories, with 346 calories per 100 grams, compared to 354 calories per 100 grams of barley.

However, both barley and buckwheat groats can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Barley vs Buckwheat groats Protein

Grains and most grain products, including barley and buckwheat groats, are important sources of plant-based protein.

However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.

That said, you can combine grains with legumes to get a complete protein.

Barley offers around 6% more protein than buckwheat groats.

Barley has 12.5 grams of protein per 100 grams, while buckwheat groats has 11.7 grams of protein per 100 grams.

Barley vs Buckwheat groats Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in barley and buckwheat groats.

The total amount of carbohydrates is around 2% higher in buckwheat groats than in barley. It has 75 grams per 100 grams, compared to 73.5 grams in barley.

There’s less sugar in barley than in buckwheat groats, 53% precisely.

That said, 100 grams of barley contains 0.8 grams of sugar, while the same amount of buckwheat groats contains 1.7 grams.

Lastly, let’s take a look at the dietary fiber in barley and buckwheat groats.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 17.3 grams of fiber per 100 grams, barley is a better source of fiber than buckwheat groats which barley offers 10.3 grams per 100 gram portion.

Barley vs Buckwheat groats Fats

Like most other grains, barley and buckwheat groats are low in fat.

Fats in barley and buckwheat groats are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in barley and buckwheat groats:

• Barley: 2.3 grams per 100 grams
• Buckwheat groats: 2.7 per 100 grams

Speaking of saturated fats, barley is 17% lower in saturated fats.

Barley and buckwheat groats contain 0.5 grams and 0.6 grams of saturated fat per 100 grams, respectively.

Barley vs Buckwheat groats Vitamins Content

This section will discuss the vitamin content of barley and buckwheat groats.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Barley has a higher amount of vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.

However, buckwheat groats has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), and vitamin K.

Barley and buckwheat groats contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins barley and buckwheat groats contain side by side, so you can easily compare them.

Barley vs Buckwheat groats Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the barley and buckwheat groats comparison focuses on their mineral content.

Barley is a better source of copper, magnesium, and phosphorus than buckwheat groats.

On the other hand, buckwheat groats is a higher amount of calcium, iron, manganese, potassium, selenium, sodium, and zinc.

Barley and buckwheat groats contain the same amount of fluoride.

Check out the table below to learn how barley and buckwheat groats compare when it comes to mineral content.

The Final Word

This article highlighted the similarities and differences between barley and buckwheat groats.

Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.

Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.

They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.

Grains are also a staple food and an important source of food security in many parts of the world.