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Barley vs. Egg white — In-Depth Nutrition Comparison

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How are barley and egg whites different?

  • Barley is higher than egg whites in manganese, fiber, vitamin B1, copper, iron, phosphorus, selenium, magnesium, vitamin B3, and zinc.
  • Barley covers your daily need for manganese, 84% more than egg whites.
  • Barley has a higher glycemic index (28) than egg whites (0).

Barley, hulled and Egg, white, raw, fresh types were used in this article.

Infographic

Barley vs Egg white 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
10
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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more MagnesiumMagnesium +1109.1%
Contains more CalciumCalcium +371.4%
Contains more PotassiumPotassium +177.3%
Contains more IronIron +4400%
Contains more CopperCopper +2065.2%
Contains more ZincZinc +9133.3%
Contains more PhosphorusPhosphorus +1660%
Contains less SodiumSodium -92.8%
Contains more ManganeseManganese +17563.6%
Contains more SeleniumSelenium +88.5%

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
8
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 0% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +16050%
Contains more Vitamin B3Vitamin B3 +4284.8%
Contains more Vitamin B5Vitamin B5 +48.4%
Contains more Vitamin B6Vitamin B6 +6260%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +375%
Contains more Vitamin B2Vitamin B2 +54%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more ProteinProtein +14.5%
Contains more FatsFats +1252.9%
Contains more CarbsCarbs +9965.8%
Contains more OtherOther +265.1%
Contains more WaterWater +827.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Barley Egg white
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Barley Egg white DV% diff.
Manganese 1.943mg 0.011mg 84%
Fiber 17.3g 0g 69%
Vitamin B1 0.646mg 0.004mg 54%
Copper 0.498mg 0.023mg 53%
Iron 3.6mg 0.08mg 44%
Phosphorus 264mg 15mg 36%
Selenium 37.7µg 20µg 32%
Magnesium 133mg 11mg 29%
Vitamin B3 4.604mg 0.105mg 28%
Zinc 2.77mg 0.03mg 25%
Vitamin B6 0.318mg 0.005mg 24%
Carbs 73.48g 0.73g 24%
Calories 354kcal 52kcal 15%
Vitamin B2 0.285mg 0.439mg 12%
Potassium 452mg 163mg 9%
Sodium 12mg 166mg 7%
Polyunsaturated fat 1.108g 0g 7%
Vitamin E 0.57mg 0mg 4%
Vitamin B12 0µg 0.09µg 4%
Folate 19µg 4µg 4%
Calcium 33mg 7mg 3%
Protein 12.48g 10.9g 3%
Fats 2.3g 0.17g 3%
Vitamin B5 0.282mg 0.19mg 2%
Vitamin K 2.2µg 0µg 2%
Saturated fat 0.482g 0g 2%
Monounsaturated fat 0.295g 0g 1%
Net carbs 56.18g 0.73g N/A
Sugar 0.8g 0.71g N/A
Vitamin A 1µg 0µg 0%
Choline 1.1mg 0%
Tryptophan 0.208mg 0.125mg 0%
Threonine 0.424mg 0.449mg 0%
Isoleucine 0.456mg 0.661mg 0%
Leucine 0.848mg 1.016mg 0%
Lysine 0.465mg 0.806mg 0%
Methionine 0.24mg 0.399mg 0%
Phenylalanine 0.7mg 0.686mg 0%
Valine 0.612mg 0.809mg 0%
Histidine 0.281mg 0.29mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Egg white
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
33%
Barley
10%
Egg white
Minerals Daily Need Coverage Score
110%
Barley
17%
Egg white

Comparison summary

Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 0.09g)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.482g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 28)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $0.5)
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 154mg)
Which food is richer in minerals?
Barley
Barley is relatively richer in minerals
Which food is richer in vitamins?
Barley
Barley is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.