Barley flour vs. Wild rice — In-Depth Nutrition Comparison

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How are barley flour and wild rice different?

Barley flour has more selenium, fiber, manganese, vitamin B3, phosphorus, vitamin B1, iron, copper, vitamin B6, and magnesium than wild rice.
Daily need coverage for selenium for barley flour is 67% higher.
Barley flour contains 7 times more vitamin B1 than wild rice. While barley flour contains 0.37mg of vitamin B1, wild rice contains only 0.052mg.
Wild rice has a lower glycemic index (57) than barley flour (70).

Barley flour or meal and Wild rice, cooked are the varieties used in this article.

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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.

Barley flour

Wild rice

Contains more MagnesiumMagnesium	+200%
Contains more CalciumCalcium	+966.7%
Contains more PotassiumPotassium	+205.9%
Contains more IronIron	+346.7%
Contains more CopperCopper	+183.5%
Contains more ZincZinc	+49.3%
Contains more PhosphorusPhosphorus	+261%
Contains more ManganeseManganese	+266.7%
Contains more SeleniumSelenium	+4612.5%

Contains less SodiumSodium

-25%

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.

Barley flour

Wild rice

Contains more Vitamin EVitamin E	+137.5%
Contains more Vitamin B1Vitamin B1	+611.5%
Contains more Vitamin B2Vitamin B2	+31%
Contains more Vitamin B3Vitamin B3	+387.1%
Contains more Vitamin B6Vitamin B6	+193.3%
Contains more Vitamin KVitamin K	+340%
Contains more CholineCholine	+270.6%

Contains more FolateFolate

+225%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.154mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	37.7µg	0.8µg	67%
Manganese	1.034mg	0.282mg	33%
Fiber	10.1g	1.8g	33%
Phosphorus	296mg	82mg	31%
Vitamin B3	6.269mg	1.287mg	31%
Vitamin B1	0.37mg	0.052mg	27%
Iron	2.68mg	0.6mg	26%
Copper	0.343mg	0.121mg	25%
Vitamin B6	0.396mg	0.135mg	20%
Carbs	74.52g	21.34g	18%
Magnesium	96mg	32mg	15%
Protein	10.5g	3.99g	13%
Calories	345kcal	101kcal	12%
Zinc	2mg	1.34mg	6%
Potassium	309mg	101mg	6%
Choline	37.8mg	10.2mg	5%
Folate	8µg	26µg	5%
Polyunsaturated fat	0.771g	0.213g	4%
Calcium	32mg	3mg	3%
Vitamin B2	0.114mg	0.087mg	2%
Fats	1.6g	0.34g	2%
Vitamin E	0.57mg	0.24mg	2%
Vitamin K	2.2µg	0.5µg	1%
Saturated fat	0.335g	0.049g	1%
Net carbs	64.42g	19.54g	N/A
Sugar	0.8g	0.73g	N/A
Sodium	4mg	3mg	0%
Vitamin B5	0.145mg	0.154mg	0%
Monounsaturated fat	0.205g	0.05g	0%
Tryptophan	0.175mg	0.049mg	0%
Threonine	0.356mg	0.127mg	0%
Isoleucine	0.383mg	0.167mg	0%
Leucine	0.713mg	0.276mg	0%
Lysine	0.391mg	0.17mg	0%
Methionine	0.202mg	0.119mg	0%
Phenylalanine	0.589mg	0.195mg	0%
Valine	0.515mg	0.232mg	0%
Histidine	0.236mg	0.104mg	0%
Fructose		0.2g	0%