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Barley vs. Arborio rice — In-Depth Nutrition Comparison

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How are Barley and Arborio rice different?

  • Arborio rice has more Folate, Vitamin B1, and Vitamin B5 than Barley.
  • Daily need coverage for Folate from Arborio rice is 11% higher.
  • Barley contains 4 times more Potassium than Arborio rice. While Barley contains 93mg of Potassium, Arborio rice contains only 26mg.

Barley, pearled, cooked and Rice, white, short-grain, enriched, cooked are the varieties used in this article.

Infographic

Barley vs Arborio rice infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +1000%
Contains more Magnesium +175%
Contains more Phosphorus +63.6%
Contains more Potassium +257.7%
Contains more Zinc +105%
Contains more Copper +45.8%
Contains more Selenium +14.7%
Contains less Sodium -100%
Contains more Manganese +37.8%
Equal in Iron - 1.46
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 50% 16% 24% 9% 1% 23% 35% 34% 47%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Contains more Calcium +1000%
Contains more Magnesium +175%
Contains more Phosphorus +63.6%
Contains more Potassium +257.7%
Contains more Zinc +105%
Contains more Copper +45.8%
Contains more Selenium +14.7%
Contains less Sodium -100%
Contains more Manganese +37.8%
Equal in Iron - 1.46

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Barley
6
:
Contains more Vitamin A +∞%
Contains more Vitamin B2 +287.5%
Contains more Vitamin B3 +38.2%
Contains more Vitamin B6 +94.9%
Contains more Vitamin B1 +97.6%
Contains more Vitamin B5 +194.1%
Contains more Folate +268.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 21% 15% 39% 9% 27% 12% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +287.5%
Contains more Vitamin B3 +38.2%
Contains more Vitamin B6 +94.9%
Contains more Vitamin B1 +97.6%
Contains more Vitamin B5 +194.1%
Contains more Folate +268.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +131.6%
Contains more Other +47.4%
Equal in Protein - 2.36
Equal in Carbs - 28.73
Equal in Water - 68.53
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more Fats +131.6%
Contains more Other +47.4%
Equal in Protein - 2.36
Equal in Carbs - 28.73
Equal in Water - 68.53

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +328%
Contains less Saturated Fat -45.2%
Equal in Monounsaturated Fat - 0.058
26% 16% 59%
Saturated Fat: 0.093 g
Monounsaturated Fat: 0.057 g
Polyunsaturated fat: 0.214 g
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Contains more Polyunsaturated fat +328%
Contains less Saturated Fat -45.2%
Equal in Monounsaturated Fat - 0.058

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Barley Arborio rice
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Barley Arborio rice Opinion
Net carbs 24.42g 28.73g Arborio rice
Protein 2.26g 2.36g Arborio rice
Fats 0.44g 0.19g Barley
Carbs 28.22g 28.73g Arborio rice
Calories 123kcal 130kcal Arborio rice
Sugar 0.28g Arborio rice
Fiber 3.8g Barley
Calcium 11mg 1mg Barley
Iron 1.33mg 1.46mg Arborio rice
Magnesium 22mg 8mg Barley
Phosphorus 54mg 33mg Barley
Potassium 93mg 26mg Barley
Sodium 3mg 0mg Arborio rice
Zinc 0.82mg 0.4mg Barley
Copper 0.105mg 0.072mg Barley
Manganese 0.259mg 0.357mg Arborio rice
Selenium 8.6µg 7.5µg Barley
Vitamin A 7IU 0IU Barley
Vitamin E 0.01mg Barley
Vitamin B1 0.083mg 0.164mg Arborio rice
Vitamin B2 0.062mg 0.016mg Barley
Vitamin B3 2.063mg 1.493mg Barley
Vitamin B5 0.135mg 0.397mg Arborio rice
Vitamin B6 0.115mg 0.059mg Barley
Folate 16µg 59µg Arborio rice
Vitamin K 0.8µg Barley
Tryptophan 0.038mg 0.027mg Barley
Threonine 0.077mg 0.084mg Arborio rice
Isoleucine 0.083mg 0.102mg Arborio rice
Leucine 0.154mg 0.195mg Arborio rice
Lysine 0.084mg 0.085mg Arborio rice
Methionine 0.043mg 0.056mg Arborio rice
Phenylalanine 0.127mg 0.126mg Barley
Valine 0.111mg 0.144mg Arborio rice
Histidine 0.051mg 0.056mg Arborio rice
Saturated Fat 0.093g 0.051g Arborio rice
Monounsaturated Fat 0.057g 0.058g Arborio rice
Polyunsaturated fat 0.214g 0.05g Barley

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Arborio rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Barley
13%
Arborio rice
Minerals Daily Need Coverage Score
24%
Barley
20%
Arborio rice

Comparison summary

Which food is richer in minerals?
Barley
Barley is relatively richer in minerals
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 41)
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0.28g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.042g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170285/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.