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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.
Contains more Calcium +255.6%
Contains more Iron +52.3%
Contains more Magnesium +100%
Contains more Phosphorus +101.4%
Contains more Potassium +88.4%
Contains less Sodium -50%
Contains more Copper +65.7%
Contains more Selenium +18.2%
Equal in Zinc - 1.84
Equal in Manganese - 1.03
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 101% 69% 127% 28% 1% 55% 115% 135% 206%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +255.6%
Contains more Iron +52.3%
Contains more Magnesium +100%
Contains more Phosphorus +101.4%
Contains more Potassium +88.4%
Contains less Sodium -50%
Contains more Copper +65.7%
Contains more Selenium +18.2%
Equal in Zinc - 1.84
Equal in Manganese - 1.03

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.
:
2
Wheat
Contains more Vitamin E +137.5%
Contains more Vitamin B1 +289.5%
Contains more Vitamin B2 +280%
Contains more Vitamin B3 +172%
Contains more Vitamin B6 +465.7%
Contains more Vitamin A +∞%
Contains more Folate +37.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 12% 0% 0% 93% 27% 118% 9% 92% 6% 0% 21% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0% 0%
Contains more Vitamin E +137.5%
Contains more Vitamin B1 +289.5%
Contains more Vitamin B2 +280%
Contains more Vitamin B3 +172%
Contains more Vitamin B6 +465.7%
Contains more Vitamin A +∞%
Contains more Folate +37.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +83.9%
Contains more Fats +92.8%
Contains more Carbs +170%
Contains more Other +86.8%
Contains more Water +438.2%
11% 75% 12%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 74.52 g
Water: 12.11 g
Other: 1.27 g
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 Protein +83.9%
Contains more Fats +92.8%
Contains more Carbs +170%
Contains more Other +86.8%
Contains more Water +438.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +144%
Contains more Polyunsaturated fat +217.3%
Contains less Saturated Fat -77%
26% 16% 59%
Saturated Fat: 0.335 g
Monounsaturated Fat: 0.205 g
Polyunsaturated fat: 0.771 g
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains more Monounsaturated Fat +144%
Contains more Polyunsaturated fat +217.3%
Contains less Saturated 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
Net carbs 64.42g 23.3g Barley flour
Protein 10.5g 5.71g Barley flour
Fats 1.6g 0.83g Barley flour
Carbs 74.52g 27.6g Barley flour
Calories 345kcal 132kcal Barley flour
Sugar 0.8g 3.07g Barley flour
Fiber 10.1g 4.3g Barley flour
Calcium 32mg 9mg Barley flour
Iron 2.68mg 1.76mg Barley flour
Magnesium 96mg 48mg Barley flour
Phosphorus 296mg 147mg Barley flour
Potassium 309mg 164mg Barley flour
Sodium 4mg 8mg Barley flour
Zinc 2mg 1.84mg Barley flour
Copper 0.343mg 0.207mg Barley flour
Manganese 1.034mg 1.03mg Barley flour
Selenium 37.7µg 31.9µg Barley flour
Vitamin A 0IU 4IU Wheat
Vitamin E 0.57mg 0.24mg 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
Folate 8µg 11µg Wheat
Choline 37.8mg Barley flour
Vitamin K 2.2µg 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
Trans Fat 0.002g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley flour Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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.