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  6. Barley vs. Black gram

Barley vs. Black gram — In-Depth Nutrition Comparison

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How are barley and black gram different?

  • Barley is richer in manganese, selenium, fiber, vitamin B1, copper, iron, vitamin B6, vitamin B3, and zinc, while black gram is higher in folate.
  • Barley covers your daily need for manganese, 67% more than black gram.
  • Barley contains 15 times more selenium than black gram. Barley contains 37.7µg of selenium, while black gram contains 2.5µg.
  • Black gram has a higher glycemic index (43) than barley (28).

Barley, hulled and Mungo beans, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Barley vs Black gram 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.
Barley
Barley
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 95% 9.9% 40% 135% 166% 76% 113% 1.6% 253% 206%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 16% 20% 66% 46% 23% 67% 0.91% 54% 14%
Contains more MagnesiumMagnesium +111.1%
Contains more PotassiumPotassium +95.7%
Contains more IronIron +105.7%
Contains more CopperCopper +258.3%
Contains more ZincZinc +233.7%
Contains more PhosphorusPhosphorus +69.2%
Contains more ManganeseManganese +371.6%
Contains more SeleniumSelenium +1408%
Contains more CalciumCalcium +60.6%
Contains less SodiumSodium -41.7%

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
Barley
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 11% 0% 162% 66% 86% 17% 73% 0% 5.5% 14% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 0.67% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
Contains more Vitamin EVitamin E +280%
Contains more Vitamin B1Vitamin B1 +330.7%
Contains more Vitamin B2Vitamin B2 +280%
Contains more Vitamin B3Vitamin B3 +206.9%
Contains more Vitamin B6Vitamin B6 +448.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B5Vitamin B5 +53.5%
Contains more Vitamin KVitamin K +22.7%
Contains more FolateFolate +394.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley Black gram DV% diff.
Manganese 1.943mg 0.412mg 67%
Selenium 37.7µg 2.5µg 64%
Fiber 17.3g 6.4g 44%
Vitamin B1 0.646mg 0.15mg 41%
Copper 0.498mg 0.139mg 40%
Iron 3.6mg 1.75mg 23%
Vitamin B6 0.318mg 0.058mg 20%
Folate 19µg 94µg 19%
Vitamin B3 4.604mg 1.5mg 19%
Carbs 73.48g 18.34g 18%
Zinc 2.77mg 0.83mg 18%
Magnesium 133mg 63mg 17%
Vitamin B2 0.285mg 0.075mg 16%
Phosphorus 264mg 156mg 15%
Calories 354kcal 105kcal 12%
Protein 12.48g 7.54g 10%
Potassium 452mg 231mg 7%
Choline 29.6mg 5%
Polyunsaturated fat 1.108g 0.359g 5%
Vitamin E 0.57mg 0.15mg 3%
Vitamin B5 0.282mg 0.433mg 3%
Fats 2.3g 0.55g 3%
Saturated fat 0.482g 0.038g 2%
Calcium 33mg 53mg 2%
Vitamin C 0mg 1mg 1%
Monounsaturated fat 0.295g 0.029g 1%
Net carbs 56.18g 11.94g N/A
Sugar 0.8g 2.01g N/A
Sodium 12mg 7mg 0%
Vitamin A 1µg 2µg 0%
Vitamin K 2.2µg 2.7µg 0%
Tryptophan 0.208mg 0.078mg 0%
Threonine 0.424mg 0.262mg 0%
Isoleucine 0.456mg 0.385mg 0%
Leucine 0.848mg 0.625mg 0%
Lysine 0.465mg 0.5mg 0%
Methionine 0.24mg 0.11mg 0%
Phenylalanine 0.7mg 0.44mg 0%
Valine 0.612mg 0.423mg 0%
Histidine 0.281mg 0.211mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
4
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
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Contains more ProteinProtein +65.5%
Contains more FatsFats +318.2%
Contains more CarbsCarbs +300.7%
Contains more OtherOther +117%
Contains more WaterWater +668.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
2
26% 16% 59%
Saturated fat: Sat. Fat 0.482 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 1.108 g
9% 7% 84%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.359 g
Contains more Mono. FatMonounsaturated fat +917.2%
Contains more Poly. FatPolyunsaturated fat +208.6%
Contains less Sat. FatSaturated fat -92.1%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170283/nutrients
  2. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.