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Almonds vs. Barley — In-Depth Nutrition Comparison

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A recap on differences between almonds and barley

  • Almonds have more vitamin E, vitamin B2, copper, magnesium, phosphorus, and calcium; however, barley is higher in selenium, vitamin B1, and fiber.
  • Almonds cover your daily vitamin E needs 167% more than barley.
  • Barley contains 8 times less calcium than almonds. Almonds contain 269mg of calcium, while barley contains 33mg.
  • Barley has less saturated fat.
  • The glycemic index of barley is higher.

Food varieties used in this article are Nuts, almonds and Barley, hulled.

Infographic

Almonds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Barley
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 95% 9.9% 40% 135% 166% 76% 113% 1.6% 253% 206%
Contains more MagnesiumMagnesium +103%
Contains more CalciumCalcium +715.2%
Contains more PotassiumPotassium +62.2%
Contains more CopperCopper +107%
Contains more ZincZinc +12.6%
Contains more PhosphorusPhosphorus +82.2%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +12.1%
Contains more SeleniumSelenium +819.5%
~equal in Iron ~3.6mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Barley
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 11% 0% 162% 66% 86% 17% 73% 0% 5.5% 14% 0%
Contains more Vitamin EVitamin E +4396.5%
Contains more Vitamin B2Vitamin B2 +299.3%
Contains more Vitamin B5Vitamin B5 +67%
Contains more FolateFolate +131.6%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +215.1%
Contains more Vitamin B3Vitamin B3 +27.3%
Contains more Vitamin B6Vitamin B6 +132.1%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Barley
2
12% 2% 73% 9% 2%
Protein: 12.48 g
Fats: 2.3 g
Carbs: 73.48 g
Water: 9.44 g
Other: 2.3 g
Contains more ProteinProtein +69.5%
Contains more FatsFats +2070.9%
Contains more OtherOther +28.7%
Contains more CarbsCarbs +241%
Contains more WaterWater +114.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Barley
1
26% 16% 59%
Saturated fat: Sat. Fat 0.482 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 1.108 g
Contains more Mono. FatMonounsaturated fat +10595.3%
Contains more Poly. FatPolyunsaturated fat +1012.7%
Contains less Sat. FatSaturated fat -87.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almonds Barley
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almonds Barley DV% diff.
Vitamin E 25.63mg 0.57mg 167%
Monounsaturated fat 31.551g 0.295g 78%
Polyunsaturated fat 12.329g 1.108g 75%
Fats 49.93g 2.3g 73%
Vitamin B2 1.138mg 0.285mg 66%
Selenium 4.1µg 37.7µg 61%
Copper 1.031mg 0.498mg 59%
Vitamin B1 0.205mg 0.646mg 37%
Magnesium 270mg 133mg 33%
Phosphorus 481mg 264mg 31%
Calcium 269mg 33mg 24%
Fiber 12.5g 17.3g 19%
Protein 21.15g 12.48g 17%
Carbs 21.55g 73.48g 17%
Saturated fat 3.802g 0.482g 15%
Vitamin B6 0.137mg 0.318mg 14%
Calories 579kcal 354kcal 11%
Manganese 2.179mg 1.943mg 10%
Choline 52.1mg 9%
Potassium 733mg 452mg 8%
Folate 44µg 19µg 6%
Vitamin B3 3.618mg 4.604mg 6%
Vitamin B5 0.471mg 0.282mg 4%
Zinc 3.12mg 2.77mg 3%
Vitamin K 0µg 2.2µg 2%
Iron 3.71mg 3.6mg 1%
Net carbs 9.05g 56.18g N/A
Sugar 4.35g 0.8g N/A
Starch 0.72g 0%
Sodium 1mg 12mg 0%
Vitamin A 0µg 1µg 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0.208mg 0%
Threonine 0.601mg 0.424mg 0%
Isoleucine 0.751mg 0.456mg 0%
Leucine 1.473mg 0.848mg 0%
Lysine 0.568mg 0.465mg 0%
Methionine 0.157mg 0.24mg 0%
Phenylalanine 1.132mg 0.7mg 0%
Valine 0.855mg 0.612mg 0%
Histidine 0.539mg 0.281mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Which food is preferable for your diet?

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

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
78%
Almonds
33%
Barley
Minerals Daily Need Coverage Score
142%
Almonds
110%
Barley

Comparison summary

Which food is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 3.55g)
Which food is lower in Saturated fat?
Barley
Barley is lower in Saturated fat (difference - 3.32g)
Which food is cheaper?
Barley
Barley is cheaper (difference - $0.9)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170283/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.