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Barley flour vs. Wheat — In-Depth Nutrition Comparison

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How are Barley flour and Wheat different?

  • Barley flour has more Vitamin B6, Vitamin B3, Fiber, Vitamin B1, Phosphorus, Copper, Iron, Magnesium, Selenium, and Vitamin B2 than Wheat.
  • Daily need coverage for Vitamin B6 from Barley flour is 25% higher.
  • Barley flour contains 4 times more Vitamin B1 than Wheat. While Barley flour contains 0.37mg of Vitamin B1, Wheat contains only 0.095mg.

Barley flour or meal and Wheat, KAMUT khorasan, cooked are the varieties used in this article.

Infographic

Barley flour vs Wheat 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%
Wheat
Wheat
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +255.6%
Contains more PotassiumPotassium +88.4%
Contains more IronIron +52.3%
Contains more CopperCopper +65.7%
Contains more PhosphorusPhosphorus +101.4%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +18.2%
~equal in Zinc ~1.84mg
~equal in Manganese ~1.03mg

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%
Wheat
Wheat
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% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
Contains more Vitamin EVitamin E +137.5%
Contains more Vitamin B1Vitamin B1 +289.5%
Contains more Vitamin B2Vitamin B2 +280%
Contains more Vitamin B3Vitamin B3 +172%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +465.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +37.5%
~equal in Vitamin C ~mg
~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
Wheat
Wheat
1
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more ProteinProtein +83.9%
Contains more FatsFats +92.8%
Contains more CarbsCarbs +170%
Contains more OtherOther +86.8%
Contains more WaterWater +438.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 16% 59%
Saturated Fat: Sat. Fat 0.335 g
Monounsaturated Fat: Mono. Fat 0.205 g
Polyunsaturated fat: Poly. Fat 0.771 g
Wheat
Wheat
1
19% 21% 60%
Saturated Fat: Sat. Fat 0.077 g
Monounsaturated Fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains more Mono. FatMonounsaturated Fat +144%
Contains more Poly. FatPolyunsaturated fat +217.3%
Contains less Sat. FatSaturated Fat -77%

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 Wheat
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Barley flour Wheat Opinion
Calories 345kcal 132kcal Barley flour
Protein 10.5g 5.71g Barley flour
Fats 1.6g 0.83g Barley flour
Net carbs 64.42g 23.3g Barley flour
Carbs 74.52g 27.6g Barley flour
Magnesium 96mg 48mg Barley flour
Calcium 32mg 9mg Barley flour
Potassium 309mg 164mg Barley flour
Iron 2.68mg 1.76mg Barley flour
Sugar 0.8g 3.07g Barley flour
Fiber 10.1g 4.3g Barley flour
Copper 0.343mg 0.207mg Barley flour
Zinc 2mg 1.84mg Barley flour
Phosphorus 296mg 147mg Barley flour
Sodium 4mg 8mg Barley flour
Vitamin A 0IU 4IU Wheat
Vitamin E 0.57mg 0.24mg Barley flour
Manganese 1.034mg 1.03mg Barley flour
Selenium 37.7µg 31.9µg Barley flour
Vitamin B1 0.37mg 0.095mg Barley flour
Vitamin B2 0.114mg 0.03mg Barley flour
Vitamin B3 6.269mg 2.305mg Barley flour
Vitamin B5 0.145mg Barley flour
Vitamin B6 0.396mg 0.07mg Barley flour
Vitamin K 2.2µg Barley flour
Folate 8µg 11µg Wheat
Trans Fat 0.002g Barley flour
Choline 37.8mg Barley flour
Saturated Fat 0.335g 0.077g Wheat
Monounsaturated Fat 0.205g 0.084g Barley flour
Polyunsaturated fat 0.771g 0.243g Barley flour
Tryptophan 0.175mg 0.051mg Barley flour
Threonine 0.356mg 0.172mg Barley flour
Isoleucine 0.383mg 0.22mg Barley flour
Leucine 0.713mg 0.432mg Barley flour
Lysine 0.391mg 0.161mg Barley flour
Methionine 0.202mg 0.097mg Barley flour
Phenylalanine 0.589mg 0.3mg Barley flour
Valine 0.515mg 0.267mg Barley flour
Histidine 0.236mg 0.147mg Barley flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley flour Wheat
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
8%
Wheat
Minerals Daily Need Coverage Score
84%
Barley flour
61%
Wheat

Comparison summary

Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.258g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 20)
Which food is lower in Sugar?
Barley flour
Barley flour is lower in Sugar (difference - 2.27g)
Which food contains less Sodium?
Barley flour
Barley flour contains less Sodium (difference - 4mg)
Which food is cheaper?
Barley flour
Barley flour is cheaper (difference - $0.4)
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)

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.