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  6. Barley flour vs. Spelt

Barley flour vs. Spelt — In-Depth Nutrition Comparison

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Differences between Barley flour and Spelt

  • Barley flour is higher than Spelt in Selenium, Fiber, Vitamin B6, Vitamin B3, Vitamin B1, Phosphorus, Copper, Iron, Magnesium, and Zinc.
  • Barley flour's daily need coverage for Selenium is 61% higher.
  • Barley flour has 5 times more Vitamin B6 than Spelt. While Barley flour has 0.396mg of Vitamin B6, Spelt has only 0.08mg.

The food types used in this comparison are Barley flour or meal and Spelt, cooked.

Infographic

Barley flour vs Spelt 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 69% 9.6% 27% 101% 114% 55% 127% 0.52% 135% 206%
Spelt
Spelt
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
Contains more MagnesiumMagnesium +95.9%
Contains more CalciumCalcium +220%
Contains more PotassiumPotassium +116.1%
Contains more IronIron +60.5%
Contains more CopperCopper +59.5%
Contains more ZincZinc +60%
Contains more PhosphorusPhosphorus +97.3%
Contains less SodiumSodium -20%
Contains more SeleniumSelenium +842.5%
~equal in Manganese ~1.091mg

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% 11% 0% 93% 26% 118% 8.7% 91% 0% 5.5% 6% 21%
Spelt
Spelt
2
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% 0.24% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 0%
Contains more Vitamin EVitamin E +119.2%
Contains more Vitamin B1Vitamin B1 +259.2%
Contains more Vitamin B2Vitamin B2 +280%
Contains more Vitamin B3Vitamin B3 +143.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +395%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +62.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 75% 12%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 74.52 g
Water: 12.11 g
Other: 1.27 g
Spelt
Spelt
1
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more ProteinProtein +90.9%
Contains more FatsFats +88.2%
Contains more CarbsCarbs +181.8%
Contains more OtherOther +95.4%
Contains more WaterWater +449.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Barley flour Spelt Opinion
Calories 345kcal 127kcal Barley flour
Protein 10.5g 5.5g Barley flour
Fats 1.6g 0.85g Barley flour
Net carbs 64.42g 22.54g Barley flour
Carbs 74.52g 26.44g Barley flour
Magnesium 96mg 49mg Barley flour
Calcium 32mg 10mg Barley flour
Potassium 309mg 143mg Barley flour
Iron 2.68mg 1.67mg Barley flour
Sugar 0.8g Spelt
Fiber 10.1g 3.9g Barley flour
Copper 0.343mg 0.215mg Barley flour
Zinc 2mg 1.25mg Barley flour
Starch 19.57g Spelt
Phosphorus 296mg 150mg Barley flour
Sodium 4mg 5mg Barley flour
Vitamin A 0IU 4IU Spelt
Vitamin E 0.57mg 0.26mg Barley flour
Manganese 1.034mg 1.091mg Spelt
Selenium 37.7µg 4µg Barley flour
Vitamin B1 0.37mg 0.103mg Barley flour
Vitamin B2 0.114mg 0.03mg Barley flour
Vitamin B3 6.269mg 2.57mg Barley flour
Vitamin B5 0.145mg Barley flour
Vitamin B6 0.396mg 0.08mg Barley flour
Vitamin K 2.2µg Barley flour
Folate 8µg 13µg Spelt
Choline 37.8mg Barley flour
Saturated Fat 0.335g Spelt
Monounsaturated Fat 0.205g Barley flour
Polyunsaturated fat 0.771g Barley flour
Tryptophan 0.175mg Barley flour
Threonine 0.356mg Barley flour
Isoleucine 0.383mg Barley flour
Leucine 0.713mg Barley flour
Lysine 0.391mg Barley flour
Methionine 0.202mg Barley flour
Phenylalanine 0.589mg Barley flour
Valine 0.515mg Barley flour
Histidine 0.236mg Barley flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley flour Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
29%
Barley flour
9%
Spelt
Minerals Daily Need Coverage Score
84%
Barley flour
45%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0.8g)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.335g)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 7)
Which food contains less Sodium?
Barley flour
Barley flour contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Barley flour
Barley flour is relatively richer in minerals
Which food is richer in vitamins?
Barley flour
Barley flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169739/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.