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Flour vs. Barley — In-Depth Nutrition Comparison

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What are the differences between Flour and Barley?

  • Flour is higher in Vitamin B1, Selenium, Folate, Iron, Vitamin B2, Vitamin B3, Manganese, Phosphorus, and Vitamin B5, yet Barley is higher in Vitamin B6.
  • Flour's daily need coverage for Vitamin B1 is 59% more.
  • Flour has 11 times more Folate than Barley. While Flour has 183µg of Folate, Barley has only 16µg.

We used Wheat flour, white, all-purpose, enriched, bleached and Barley, pearled, cooked types in this article.

Infographic

Flour vs Barley 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.
Flour
8
:
1
Barley
Contains more Calcium +36.4%
Contains more Iron +248.9%
Contains more Phosphorus +100%
Contains more Potassium +15.1%
Contains less Sodium -33.3%
Contains more Copper +37.1%
Contains more Manganese +163.3%
Contains more Selenium +294.2%
Contains more Zinc +17.1%
Equal in Magnesium - 22
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 50% 16% 24% 9% 1% 23% 35% 34% 47%
Contains more Calcium +36.4%
Contains more Iron +248.9%
Contains more Phosphorus +100%
Contains more Potassium +15.1%
Contains less Sodium -33.3%
Contains more Copper +37.1%
Contains more Manganese +163.3%
Contains more Selenium +294.2%
Contains more Zinc +17.1%
Equal in Magnesium - 22

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.
Flour
6
:
3
Barley
Contains more Vitamin E +500%
Contains more Vitamin B1 +845.8%
Contains more Vitamin B2 +696.8%
Contains more Vitamin B3 +186.2%
Contains more Vitamin B5 +224.4%
Contains more Folate +1043.8%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +161.4%
Contains more Vitamin K +166.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
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%
Contains more Vitamin E +500%
Contains more Vitamin B1 +845.8%
Contains more Vitamin B2 +696.8%
Contains more Vitamin B3 +186.2%
Contains more Vitamin B5 +224.4%
Contains more Folate +1043.8%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +161.4%
Contains more Vitamin K +166.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
4
:
1
Barley
Contains more Protein +357.1%
Contains more Fats +122.7%
Contains more Carbs +170.4%
Contains more Other +64.3%
Contains more Water +477.2%
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
Contains more Protein +357.1%
Contains more Fats +122.7%
Contains more Carbs +170.4%
Contains more Other +64.3%
Contains more Water +477.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
2
:
1
Barley
Contains more Monounsaturated Fat +52.6%
Contains more Polyunsaturated fat +93%
Contains less Saturated Fat -40%
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
26% 16% 59%
Saturated Fat: 0.093 g
Monounsaturated Fat: 0.057 g
Polyunsaturated fat: 0.214 g
Contains more Monounsaturated Fat +52.6%
Contains more Polyunsaturated fat +93%
Contains less Saturated Fat -40%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Barley Opinion
Net carbs 73.61g 24.42g Flour
Protein 10.33g 2.26g Flour
Fats 0.98g 0.44g Flour
Carbs 76.31g 28.22g Flour
Calories 364kcal 123kcal Flour
Sugar 0.27g 0.28g Flour
Fiber 2.7g 3.8g Barley
Calcium 15mg 11mg Flour
Iron 4.64mg 1.33mg Flour
Magnesium 22mg 22mg
Phosphorus 108mg 54mg Flour
Potassium 107mg 93mg Flour
Sodium 2mg 3mg Flour
Zinc 0.7mg 0.82mg Barley
Copper 0.144mg 0.105mg Flour
Manganese 0.682mg 0.259mg Flour
Selenium 33.9µg 8.6µg Flour
Vitamin A 0IU 7IU Barley
Vitamin E 0.06mg 0.01mg Flour
Vitamin B1 0.785mg 0.083mg Flour
Vitamin B2 0.494mg 0.062mg Flour
Vitamin B3 5.904mg 2.063mg Flour
Vitamin B5 0.438mg 0.135mg Flour
Vitamin B6 0.044mg 0.115mg Barley
Folate 183µg 16µg Flour
Vitamin K 0.3µg 0.8µg Barley
Tryptophan 0.127mg 0.038mg Flour
Threonine 0.281mg 0.077mg Flour
Isoleucine 0.357mg 0.083mg Flour
Leucine 0.71mg 0.154mg Flour
Lysine 0.228mg 0.084mg Flour
Methionine 0.183mg 0.043mg Flour
Phenylalanine 0.52mg 0.127mg Flour
Valine 0.415mg 0.111mg Flour
Histidine 0.23mg 0.051mg Flour
Saturated Fat 0.155g 0.093g Barley
Monounsaturated Fat 0.087g 0.057g Flour
Polyunsaturated fat 0.413g 0.214g Flour

Which food is preferable for your diet?

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

People also compare

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
50%
Flour
10%
Barley
Minerals Daily Need Coverage Score
59%
Flour
24%
Barley

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.01g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 1mg)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.5)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is lower in Saturated Fat?
Barley
Barley is lower in Saturated Fat (difference - 0.062g)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 44)
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170285/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.