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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 from 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.

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

Infographic

Barley flour vs Wild rice infographic
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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.
Contains more Calcium +966.7%
Contains more Iron +346.7%
Contains more Magnesium +200%
Contains more Phosphorus +261%
Contains more Potassium +205.9%
Contains more Zinc +49.3%
Contains more Copper +183.5%
Contains more Manganese +266.7%
Contains more Selenium +4612.5%
Contains less Sodium -25%
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 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +966.7%
Contains more Iron +346.7%
Contains more Magnesium +200%
Contains more Phosphorus +261%
Contains more Potassium +205.9%
Contains more Zinc +49.3%
Contains more Copper +183.5%
Contains more Manganese +266.7%
Contains more Selenium +4612.5%
Contains less Sodium -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.
:
Contains more Vitamin E +137.5%
Contains more Vitamin B1 +611.5%
Contains more Vitamin B2 +31%
Contains more Vitamin B3 +387.1%
Contains more Vitamin B6 +193.3%
Contains more Choline +270.6%
Contains more Vitamin K +340%
Contains more Vitamin A +∞%
Contains more Folate +225%
Equal in Vitamin B5 - 0.154
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% 14% 21% 25% 10% 32% 20% 0% 6% 2%
Contains more Vitamin E +137.5%
Contains more Vitamin B1 +611.5%
Contains more Vitamin B2 +31%
Contains more Vitamin B3 +387.1%
Contains more Vitamin B6 +193.3%
Contains more Choline +270.6%
Contains more Vitamin K +340%
Contains more Vitamin A +∞%
Contains more Folate +225%
Equal in Vitamin B5 - 0.154

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +163.2%
Contains more Fats +370.6%
Contains more Carbs +249.2%
Contains more Other +217.5%
Contains more Water +510.5%
11% 75% 12%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 74.52 g
Water: 12.11 g
Other: 1.27 g
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Protein +163.2%
Contains more Fats +370.6%
Contains more Carbs +249.2%
Contains more Other +217.5%
Contains more Water +510.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +310%
Contains more Polyunsaturated fat +262%
Contains less Saturated Fat -85.4%
26% 16% 59%
Saturated Fat: 0.335 g
Monounsaturated Fat: 0.205 g
Polyunsaturated fat: 0.771 g
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +310%
Contains more Polyunsaturated fat +262%
Contains less Saturated Fat -85.4%

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 Wild rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index 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 Wild rice Opinion
Net carbs 64.42g 19.54g Barley flour
Protein 10.5g 3.99g Barley flour
Fats 1.6g 0.34g Barley flour
Carbs 74.52g 21.34g Barley flour
Calories 345kcal 101kcal Barley flour
Fructose 0.2g Wild rice
Sugar 0.8g 0.73g Wild rice
Fiber 10.1g 1.8g Barley flour
Calcium 32mg 3mg Barley flour
Iron 2.68mg 0.6mg Barley flour
Magnesium 96mg 32mg Barley flour
Phosphorus 296mg 82mg Barley flour
Potassium 309mg 101mg Barley flour
Sodium 4mg 3mg Wild rice
Zinc 2mg 1.34mg Barley flour
Copper 0.343mg 0.121mg Barley flour
Manganese 1.034mg 0.282mg Barley flour
Selenium 37.7µg 0.8µg Barley flour
Vitamin A 0IU 3IU Wild rice
Vitamin E 0.57mg 0.24mg Barley flour
Vitamin B1 0.37mg 0.052mg Barley flour
Vitamin B2 0.114mg 0.087mg Barley flour
Vitamin B3 6.269mg 1.287mg Barley flour
Vitamin B5 0.145mg 0.154mg Wild rice
Vitamin B6 0.396mg 0.135mg Barley flour
Folate 8µg 26µg Wild rice
Choline 37.8mg 10.2mg Barley flour
Vitamin K 2.2µg 0.5µg Barley flour
Tryptophan 0.175mg 0.049mg Barley flour
Threonine 0.356mg 0.127mg Barley flour
Isoleucine 0.383mg 0.167mg Barley flour
Leucine 0.713mg 0.276mg Barley flour
Lysine 0.391mg 0.17mg Barley flour
Methionine 0.202mg 0.119mg Barley flour
Phenylalanine 0.589mg 0.195mg Barley flour
Valine 0.515mg 0.232mg Barley flour
Histidine 0.236mg 0.104mg Barley flour
Saturated Fat 0.335g 0.049g Wild rice
Monounsaturated Fat 0.205g 0.05g Barley flour
Polyunsaturated fat 0.771g 0.213g Barley flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley flour Wild rice
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
10%
Wild rice
Minerals Daily Need Coverage Score
84%
Barley flour
21%
Wild rice

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 0.07g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.286g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 13)
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.