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Barley vs Bean - In-Depth Nutrition Comparison

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What are the main differences between Barley and Bean?

  • Barley is richer in Manganese, Vitamin B3, and Selenium, yet Bean is richer in Folate, Copper, Potassium, Phosphorus, Iron, Vitamin B6, and Magnesium.
  • Bean's daily need coverage for Folate is 127% higher.
  • Barley has 4 times more Vitamin B3 than Bean. Barley has 4.604mg of Vitamin B3, while Bean has 1.174mg.

We used Barley, hulled and Beans, pinto, mature seeds, raw types in this comparison.

Infographic

Barley vs Bean 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
1
:
6
Bean
Bean
Contains more Zinc +21.5%
Contains more Calcium +242.4%
Contains more Iron +40.8%
Contains more Magnesium +32.3%
Contains more Phosphorus +55.7%
Contains more Potassium +208.2%
Contains more Copper +79.3%
Equal in Sodium - 12
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 135% 95% 114% 40% 2% 76% 166%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Contains more Zinc +21.5%
Contains more Calcium +242.4%
Contains more Iron +40.8%
Contains more Magnesium +32.3%
Contains more Phosphorus +55.7%
Contains more Potassium +208.2%
Contains more Copper +79.3%
Equal in Sodium - 12

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
4
:
6
Bean
Bean
Contains more Vitamin A +∞%
Contains more Vitamin E +171.4%
Contains more Vitamin B2 +34.4%
Contains more Vitamin B3 +292.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +10.4%
Contains more Vitamin B5 +178.4%
Contains more Vitamin B6 +49.1%
Contains more Folate +2663.2%
Contains more Vitamin K +154.5%
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%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin A +∞%
Contains more Vitamin E +171.4%
Contains more Vitamin B2 +34.4%
Contains more Vitamin B3 +292.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +10.4%
Contains more Vitamin B5 +178.4%
Contains more Vitamin B6 +49.1%
Contains more Folate +2663.2%
Contains more Vitamin K +154.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
2
:
3
Bean
Bean
Contains more Fats +87%
Contains more Carbs +17.5%
Contains more Protein +71.6%
Contains more Water +20%
Contains more Other +50.9%
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
Bean
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more Fats +87%
Contains more Carbs +17.5%
Contains more Protein +71.6%
Contains more Water +20%
Contains more Other +50.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +28.8%
Contains more Polyunsaturated fat +172.2%
Contains less Saturated Fat -51.2%
Barley
26% 16% 59%
Saturated Fat: 0.482 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 1.108 g
Bean
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +28.8%
Contains more Polyunsaturated fat +172.2%
Contains less Saturated Fat -51.2%

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 Bean
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Barley Bean Opinion
Net carbs 56.18g 47.05g Barley
Protein 12.48g 21.42g Bean
Fats 2.3g 1.23g Barley
Carbs 73.48g 62.55g Barley
Calories 354kcal 347kcal Barley
Starch 34.17g Bean
Sugar 0.8g 2.11g Barley
Fiber 17.3g 15.5g Barley
Calcium 33mg 113mg Bean
Iron 3.6mg 5.07mg Bean
Magnesium 133mg 176mg Bean
Phosphorus 264mg 411mg Bean
Potassium 452mg 1393mg Bean
Sodium 12mg 12mg
Zinc 2.77mg 2.28mg Barley
Copper 0.498mg 0.893mg Bean
Vitamin A 22IU 0IU Barley
Vitamin A RAE 1µg 0µg Barley
Vitamin E 0.57mg 0.21mg Barley
Vitamin C 0mg 6.3mg Bean
Vitamin B1 0.646mg 0.713mg Bean
Vitamin B2 0.285mg 0.212mg Barley
Vitamin B3 4.604mg 1.174mg Barley
Vitamin B5 0.282mg 0.785mg Bean
Vitamin B6 0.318mg 0.474mg Bean
Folate 19µg 525µg Bean
Vitamin K 2.2µg 5.6µg Bean
Tryptophan 0.208mg 0.237mg Bean
Threonine 0.424mg 0.81mg Bean
Isoleucine 0.456mg 0.871mg Bean
Leucine 0.848mg 1.558mg Bean
Lysine 0.465mg 1.356mg Bean
Methionine 0.24mg 0.259mg Bean
Phenylalanine 0.7mg 1.095mg Bean
Valine 0.612mg 0.998mg Bean
Histidine 0.281mg 0.556mg Bean
Saturated Fat 0.482g 0.235g Bean
Monounsaturated Fat 0.295g 0.229g Barley
Polyunsaturated fat 1.108g 0.407g Barley

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Bean
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
70%
Bean
Minerals Daily Need Coverage Score
80%
Barley
126%
Bean

Comparison summary

Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.247g)
Which food is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 1.31g)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 5)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (12 mg)
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 ($1.5)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.