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Barley vs Arborio rice - In-Depth Nutrition Comparison

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What are the differences between Barley and Arborio rice?

  • Barley is richer than Arborio rice in Manganese, Selenium, Copper, Vitamin B1, Phosphorus, Magnesium, Iron, Zinc, Vitamin B2, and Vitamin B6.
  • Barley's daily need coverage for Manganese is 69% more.
  • Barley has 18 times more Vitamin B2 than Arborio rice. While Barley has 0.285mg of Vitamin B2, Arborio rice has only 0.016mg.

We used Barley, hulled and Rice, white, short-grain, enriched, cooked types in this article.

Infographic

Barley vs Arborio rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Barley
Barley
7
:
1
Arborio rice
Arborio rice
Contains more Calcium +3200%
Contains more Iron +146.6%
Contains more Magnesium +1562.5%
Contains more Phosphorus +700%
Contains more Potassium +1638.5%
Contains more Zinc +592.5%
Contains more Copper +591.7%
Contains less Sodium -100%
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 135% 95% 114% 40% 2% 76% 166%
Arborio rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 55% 6% 15% 3% 0% 11% 24%
Contains more Calcium +3200%
Contains more Iron +146.6%
Contains more Magnesium +1562.5%
Contains more Phosphorus +700%
Contains more Potassium +1638.5%
Contains more Zinc +592.5%
Contains more Copper +591.7%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Barley
Barley
7
:
2
Arborio rice
Arborio rice
Contains more Vitamin A +∞%
Contains more Vitamin B1 +293.9%
Contains more Vitamin B2 +1681.3%
Contains more Vitamin B3 +208.4%
Contains more Vitamin B6 +439%
Contains more Vitamin B5 +40.8%
Contains more Folate +210.5%
Barley
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 12% 0% 0% 162% 66% 87% 17% 74% 15% 0% 6%
Arborio rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +293.9%
Contains more Vitamin B2 +1681.3%
Contains more Vitamin B3 +208.4%
Contains more Vitamin B6 +439%
Contains more Vitamin B5 +40.8%
Contains more Folate +210.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
4
:
1
Arborio rice
Arborio rice
Contains more Protein +428.8%
Contains more Fats +1110.5%
Contains more Carbs +155.8%
Contains more Other +1110.5%
Contains more Water +626%
Barley
12% 2% 73% 9% 2%
Protein: 12.48 g
Fats: 2.3 g
Carbs: 73.48 g
Water: 9.44 g
Other: 2.3 g
Arborio rice
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more Protein +428.8%
Contains more Fats +1110.5%
Contains more Carbs +155.8%
Contains more Other +1110.5%
Contains more Water +626%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
2
:
1
Arborio rice
Arborio rice
Contains more Monounsaturated Fat +408.6%
Contains more Polyunsaturated fat +2116%
Contains less Saturated Fat -89.4%
Barley
26% 16% 59%
Saturated Fat: 0.482 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 1.108 g
Arborio rice
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +408.6%
Contains more Polyunsaturated fat +2116%
Contains less Saturated Fat -89.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Barley Arborio rice
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Barley Arborio rice Opinion
Net carbs 56.18g 28.73g Barley
Protein 12.48g 2.36g Barley
Fats 2.3g 0.19g Barley
Carbs 73.48g 28.73g Barley
Calories 354kcal 130kcal Barley
Sugar 0.8g Arborio rice
Fiber 17.3g Barley
Calcium 33mg 1mg Barley
Iron 3.6mg 1.46mg Barley
Magnesium 133mg 8mg Barley
Phosphorus 264mg 33mg Barley
Potassium 452mg 26mg Barley
Sodium 12mg 0mg Arborio rice
Zinc 2.77mg 0.4mg Barley
Copper 0.498mg 0.072mg Barley
Vitamin A 22IU 0IU Barley
Vitamin A RAE 1µg 0µg Barley
Vitamin E 0.57mg Barley
Vitamin B1 0.646mg 0.164mg Barley
Vitamin B2 0.285mg 0.016mg Barley
Vitamin B3 4.604mg 1.493mg Barley
Vitamin B5 0.282mg 0.397mg Arborio rice
Vitamin B6 0.318mg 0.059mg Barley
Folate 19µg 59µg Arborio rice
Vitamin K 2.2µg Barley
Tryptophan 0.208mg 0.027mg Barley
Threonine 0.424mg 0.084mg Barley
Isoleucine 0.456mg 0.102mg Barley
Leucine 0.848mg 0.195mg Barley
Lysine 0.465mg 0.085mg Barley
Methionine 0.24mg 0.056mg Barley
Phenylalanine 0.7mg 0.126mg Barley
Valine 0.612mg 0.144mg Barley
Histidine 0.281mg 0.056mg Barley
Saturated Fat 0.482g 0.051g Arborio rice
Monounsaturated Fat 0.295g 0.058g Barley
Polyunsaturated fat 1.108g 0.05g Barley

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Arborio rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
36%
Barley
13%
Arborio rice
Minerals Daily Need Coverage Score
80%
Barley
14%
Arborio rice

Comparison summary

Which food is richer in minerals?
Barley
Barley is relatively richer in minerals
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 41)
Which food is richer in vitamins?
Barley
Barley is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.431g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170283/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.