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Barley vs. Porridge — In-Depth Nutrition Comparison

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How are Barley and Porridge different?

  • Barley is higher in Fiber, Manganese, Selenium, Vitamin B3, Vitamin B6, Copper, Zinc, and Phosphorus, however, Porridge is richer in Iron, and Calcium.
  • Daily need coverage for Iron from Porridge is 30% higher.

Barley, pearled, cooked and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt are the varieties used in this article.

Infographic

Barley vs Porridge infographic
Infographic link

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 Magnesium +340%
Contains more Phosphorus +260%
Contains more Potassium +481.3%
Contains less Sodium -50%
Contains more Zinc +530.8%
Contains more Copper +162.5%
Contains more Manganese +∞%
Contains more Selenium +207.1%
Contains more Calcium +690.9%
Contains more Iron +181.2%
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 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Magnesium +340%
Contains more Phosphorus +260%
Contains more Potassium +481.3%
Contains less Sodium -50%
Contains more Zinc +530.8%
Contains more Copper +162.5%
Contains more Manganese +∞%
Contains more Selenium +207.1%
Contains more Calcium +690.9%
Contains more Iron +181.2%

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
8
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +50.9%
Contains more Vitamin B2 +148%
Contains more Vitamin B3 +296.7%
Contains more Vitamin B5 +90.1%
Contains more Vitamin B6 +784.6%
Contains more Folate +33.3%
Contains more Vitamin K +700%
Contains more Vitamin E +100%
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% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +50.9%
Contains more Vitamin B2 +148%
Contains more Vitamin B3 +296.7%
Contains more Vitamin B5 +90.1%
Contains more Vitamin B6 +784.6%
Contains more Folate +33.3%
Contains more Vitamin K +700%
Contains more Vitamin E +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +56.9%
Contains more Fats +109.5%
Contains more Carbs +168.3%
Contains more Other +27.3%
Contains more Water +27.3%
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more Protein +56.9%
Contains more Fats +109.5%
Contains more Carbs +168.3%
Contains more Other +27.3%
Contains more Water +27.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +103.6%
Contains more Polyunsaturated fat +87.7%
Contains less Saturated Fat -64.5%
26% 16% 59%
Saturated Fat: 0.093 g
Monounsaturated Fat: 0.057 g
Polyunsaturated fat: 0.214 g
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Monounsaturated Fat +103.6%
Contains more Polyunsaturated fat +87.7%
Contains less Saturated Fat -64.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Barley Porridge Opinion
Net carbs 24.42g 10.02g Barley
Protein 2.26g 1.44g Barley
Fats 0.44g 0.21g Barley
Carbs 28.22g 10.52g Barley
Calories 123kcal 50kcal Barley
Sugar 0.28g 0.03g Porridge
Fiber 3.8g 0.5g Barley
Calcium 11mg 87mg Porridge
Iron 1.33mg 3.74mg Porridge
Magnesium 22mg 5mg Barley
Phosphorus 54mg 15mg Barley
Potassium 93mg 16mg Barley
Sodium 3mg 6mg Barley
Zinc 0.82mg 0.13mg Barley
Copper 0.105mg 0.04mg Barley
Manganese 0.259mg 0mg Barley
Selenium 8.6µg 2.8µg Barley
Vitamin A 7IU 0IU Barley
Vitamin E 0.01mg 0.02mg Porridge
Vitamin B1 0.083mg 0.055mg Barley
Vitamin B2 0.062mg 0.025mg Barley
Vitamin B3 2.063mg 0.52mg Barley
Vitamin B5 0.135mg 0.071mg Barley
Vitamin B6 0.115mg 0.013mg Barley
Folate 16µg 12µg Barley
Vitamin K 0.8µg 0.1µg Barley
Tryptophan 0.038mg 0.02mg Barley
Threonine 0.077mg 0.045mg Barley
Isoleucine 0.083mg 0.063mg Barley
Leucine 0.154mg 0.11mg Barley
Lysine 0.084mg 0.037mg Barley
Methionine 0.043mg 0.027mg Barley
Phenylalanine 0.127mg 0.078mg Barley
Valine 0.111mg 0.07mg Barley
Histidine 0.051mg 0.033mg Barley
Saturated Fat 0.093g 0.033g Porridge
Monounsaturated Fat 0.057g 0.028g Barley
Polyunsaturated fat 0.214g 0.114g Barley

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Porridge
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
4%
Porridge
Minerals Daily Need Coverage Score
24%
Barley
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.25g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.06g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1.5)
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Barley
Barley is relatively richer in minerals
Which food is richer in vitamins?
Barley
Barley is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.