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Wild rice vs Barley - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.326g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 11)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.5)
Which food contains less Sugars?
Barley
Barley contains less Sugars (difference - 1.7g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wild rice Barley
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Wild rice Barley
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
23
Wild rice
27
Barley
Mineral Summary Score
67
Wild rice
52
Barley

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Barley
Contains more Magnesium +33.1%
Contains more Zinc +115.2%
Contains more Phosphorus +64%
Contains less Sodium -41.7%
Contains more Iron +83.7%
Contains more Calcium +57.1%
Equal in Potassium - 452
Equal in Copper - 0.498
Contains more Magnesium +33.1%
Contains more Zinc +115.2%
Contains more Phosphorus +64%
Contains less Sodium -41.7%
Contains more Iron +83.7%
Contains more Calcium +57.1%
Equal in Potassium - 452
Equal in Copper - 0.498

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Barley
Contains more Vitamin E +43.9%
Contains more Vitamin B3 +46.2%
Contains more Vitamin B5 +280.9%
Contains more Vitamin B6 +23%
Contains more Vitamin A +15.8%
Contains more Vitamin B1 +461.7%
Contains more Vitamin K +15.8%
Equal in Vitamin B2 - 0.285
Contains more Vitamin E +43.9%
Contains more Vitamin B3 +46.2%
Contains more Vitamin B5 +280.9%
Contains more Vitamin B6 +23%
Contains more Vitamin A +15.8%
Contains more Vitamin B1 +461.7%
Contains more Vitamin K +15.8%
Equal in Vitamin B2 - 0.285

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
88%
Wild rice
75%
Barley
Carbohydrates
75%
Wild rice
73%
Barley
Fats
5%
Wild rice
11%
Barley

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Wild rice Barley Opinion
Calories 357 354 Wild rice
Protein 14.73 12.48 Wild rice
Fats 1.08 2.3 Barley
Vitamin C 0 0
Carbs 74.9 73.48 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.96 3.6 Barley
Calcium 21 33 Barley
Potassium 427 452 Barley
Magnesium 177 133 Wild rice
Sugars 2.5 0.8 Wild rice
Fiber 6.2 17.3 Barley
Copper 0.524 0.498 Wild rice
Zinc 5.96 2.77 Wild rice
Starch
Phosphorus 433 264 Wild rice
Sodium 7 12 Wild rice
Vitamin A 19 22 Barley
Vitamin E 0.82 0.57 Wild rice
Vitamin D 0 0
Vitamin B1 0.115 0.646 Barley
Vitamin B2 0.262 0.285 Barley
Vitamin B3 6.733 4.604 Wild rice
Vitamin B5 1.074 0.282 Wild rice
Vitamin B6 0.391 0.318 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 2.2 Barley
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 0.156 0.482 Wild rice
Monounsaturated Fat 0.159 0.295 Barley
Polyunsaturated fat 0.676 1.108 Barley
Tryptophan 0.179 0.208 Barley
Threonine 0.469 0.424 Wild rice
Isoleucine 0.618 0.456 Wild rice
Leucine 1.018 0.848 Wild rice
Lysine 0.629 0.465 Wild rice
Methionine 0.438 0.24 Wild rice
Phenylalanine 0.721 0.7 Wild rice
Valine 0.858 0.612 Wild rice
Histidine 0.384 0.281 Wild rice
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.