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  6. Barley vs. Wild rice

Barley vs. Wild rice — In-Depth Nutrition Comparison

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A recap on differences between Barley and Wild rice

  • Barley is higher than Wild rice in Selenium, Iron, and Fiber.
  • Barley covers your daily Selenium needs 14% more than Wild rice.
  • Barley contains 2 times more Iron than Wild rice. While Barley contains 1.33mg of Iron, Wild rice contains only 0.6mg.

Food varieties used in this article are Barley, pearled, cooked and Wild rice, cooked.

Infographic

Barley vs Wild rice 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.
Barley
Barley
3
:
6
Wild rice
Wild rice
Contains more Calcium +266.7%
Contains more Iron +121.7%
Contains more Selenium +975%
Contains more Magnesium +45.5%
Contains more Phosphorus +51.9%
Contains more Zinc +63.4%
Contains more Copper +15.2%
Equal in Potassium - 101
Equal in Sodium - 3
Equal in Manganese - 0.282
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 50% 16% 24% 9% 1% 23% 35% 34% 47%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +266.7%
Contains more Iron +121.7%
Contains more Selenium +975%
Contains more Magnesium +45.5%
Contains more Phosphorus +51.9%
Contains more Zinc +63.4%
Contains more Copper +15.2%
Equal in Potassium - 101
Equal in Sodium - 3
Equal in Manganese - 0.282

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
Barley
4
:
5
Wild rice
Wild rice
Contains more Vitamin A +133.3%
Contains more Vitamin B1 +59.6%
Contains more Vitamin B3 +60.3%
Contains more Vitamin K +60%
Contains more Vitamin E +2300%
Contains more Vitamin B2 +40.3%
Contains more Vitamin B5 +14.1%
Contains more Vitamin B6 +17.4%
Contains more Folate +62.5%
Barley
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%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin A +133.3%
Contains more Vitamin B1 +59.6%
Contains more Vitamin B3 +60.3%
Contains more Vitamin K +60%
Contains more Vitamin E +2300%
Contains more Vitamin B2 +40.3%
Contains more Vitamin B5 +14.1%
Contains more Vitamin B6 +17.4%
Contains more Folate +62.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
2
:
3
Wild rice
Wild rice
Contains more Fats +29.4%
Contains more Carbs +32.2%
Contains more Protein +76.5%
Contains more Other +42.9%
Equal in Water - 73.93
Barley
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Fats +29.4%
Contains more Carbs +32.2%
Contains more Protein +76.5%
Contains more Other +42.9%
Equal in Water - 73.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
2
:
1
Wild rice
Wild rice
Contains more Monounsaturated Fat +14%
Contains less Saturated Fat -47.3%
Equal in Polyunsaturated fat - 0.213
Barley
26% 16% 59%
Saturated Fat: 0.093 g
Monounsaturated Fat: 0.057 g
Polyunsaturated fat: 0.214 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +14%
Contains less Saturated Fat -47.3%
Equal in Polyunsaturated fat - 0.213

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Barley Wild rice Opinion
Net carbs 24.42g 19.54g Barley
Protein 2.26g 3.99g Wild rice
Fats 0.44g 0.34g Barley
Carbs 28.22g 21.34g Barley
Calories 123kcal 101kcal Barley
Fructose 0.2g Wild rice
Sugar 0.28g 0.73g Barley
Fiber 3.8g 1.8g Barley
Calcium 11mg 3mg Barley
Iron 1.33mg 0.6mg Barley
Magnesium 22mg 32mg Wild rice
Phosphorus 54mg 82mg Wild rice
Potassium 93mg 101mg Wild rice
Sodium 3mg 3mg
Zinc 0.82mg 1.34mg Wild rice
Copper 0.105mg 0.121mg Wild rice
Manganese 0.259mg 0.282mg Wild rice
Selenium 8.6µg 0.8µg Barley
Vitamin A 7IU 3IU Barley
Vitamin E 0.01mg 0.24mg Wild rice
Vitamin B1 0.083mg 0.052mg Barley
Vitamin B2 0.062mg 0.087mg Wild rice
Vitamin B3 2.063mg 1.287mg Barley
Vitamin B5 0.135mg 0.154mg Wild rice
Vitamin B6 0.115mg 0.135mg Wild rice
Folate 16µg 26µg Wild rice
Vitamin K 0.8µg 0.5µg Barley
Tryptophan 0.038mg 0.049mg Wild rice
Threonine 0.077mg 0.127mg Wild rice
Isoleucine 0.083mg 0.167mg Wild rice
Leucine 0.154mg 0.276mg Wild rice
Lysine 0.084mg 0.17mg Wild rice
Methionine 0.043mg 0.119mg Wild rice
Phenylalanine 0.127mg 0.195mg Wild rice
Valine 0.111mg 0.232mg Wild rice
Histidine 0.051mg 0.104mg Wild rice
Saturated Fat 0.093g 0.049g Wild rice
Monounsaturated Fat 0.057g 0.05g Barley
Polyunsaturated fat 0.214g 0.213g Barley

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Wild 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
10%
Wild rice
Minerals Daily Need Coverage Score
24%
Barley
21%
Wild rice

Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.044g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.5)
Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 0.45g)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 29)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (3 mg)
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.