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Barley vs. Molasses — In-Depth Nutrition Comparison

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How are barley and molasses different?

  • Barley is richer in fiber, vitamin B1, selenium, phosphorus, vitamin B3, zinc, and vitamin B2, while molasses are higher in potassium, vitamin B6, and magnesium.
  • Barley covers your daily need for fiber, 69% more than molasses.
  • Barley contains 143 times more vitamin B2 than molasses. Barley contains 0.285mg of vitamin B2, while molasses contain 0.002mg.

Barley, hulled and Molasses types were used in this article.

Infographic

Barley vs Molasses 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
5
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 173% 62% 129% 177% 162% 7.9% 13% 4.8% 200% 97%
Contains more ZincZinc +855.2%
Contains more PhosphorusPhosphorus +751.6%
Contains less SodiumSodium -67.6%
Contains more ManganeseManganese +27%
Contains more SeleniumSelenium +111.8%
Contains more MagnesiumMagnesium +82%
Contains more CalciumCalcium +521.2%
Contains more PotassiumPotassium +223.9%
Contains more IronIron +31.1%
~equal in Copper ~0.487mg

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
7
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% 10% 0.46% 17% 48% 155% 0% 0% 0% 7.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1475.6%
Contains more Vitamin B2Vitamin B2 +14150%
Contains more Vitamin B3Vitamin B3 +395.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B5Vitamin B5 +185.1%
Contains more Vitamin B6Vitamin B6 +110.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
2
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
75% 22% 3%
Protein: 0 g
Fats: 0.1 g
Carbs: 74.73 g
Water: 21.87 g
Other: 3.3 g
Contains more ProteinProtein +∞%
Contains more FatsFats +2200%
Contains more WaterWater +131.7%
Contains more OtherOther +43.5%
~equal in Carbs ~74.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
18% 32% 50%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +821.9%
Contains more Poly. FatPolyunsaturated fat +2116%
Contains less Sat. FatSaturated fat -96.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Barley Molasses DV% diff.
Fiber 17.3g 0g 69%
Vitamin B1 0.646mg 0.041mg 50%
Selenium 37.7µg 17.8µg 36%
Phosphorus 264mg 31mg 33%
Potassium 452mg 1464mg 30%
Vitamin B6 0.318mg 0.67mg 27%
Magnesium 133mg 242mg 26%
Protein 12.48g 0g 25%
Vitamin B3 4.604mg 0.93mg 23%
Zinc 2.77mg 0.29mg 23%
Vitamin B2 0.285mg 0.002mg 22%
Manganese 1.943mg 1.53mg 18%
Calcium 33mg 205mg 17%
Fructose 12.79g 16%
Iron 3.6mg 4.72mg 14%
Vitamin B5 0.282mg 0.804mg 10%
Polyunsaturated fat 1.108g 0.05g 7%
Folate 19µg 0µg 5%
Vitamin E 0.57mg 0mg 4%
Calories 354kcal 290kcal 3%
Fats 2.3g 0.1g 3%
Choline 13.3mg 2%
Vitamin K 2.2µg 0µg 2%
Saturated fat 0.482g 0.018g 2%
Monounsaturated fat 0.295g 0.032g 1%
Copper 0.498mg 0.487mg 1%
Sodium 12mg 37mg 1%
Net carbs 56.18g 74.73g N/A
Carbs 73.48g 74.73g 0%
Sugar 0.8g 74.72g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.208mg 0%
Threonine 0.424mg 0%
Isoleucine 0.456mg 0%
Leucine 0.848mg 0%
Lysine 0.465mg 0%
Methionine 0.24mg 0%
Phenylalanine 0.7mg 0%
Valine 0.612mg 0%
Histidine 0.281mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Molasses
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
18%
Molasses
Minerals Daily Need Coverage Score
110%
Barley
103%
Molasses

Comparison summary

Which food is lower in Saturated fat?
Molasses
Molasses is lower in Saturated fat (difference - 0.464g)
Which food is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 73.92g)
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 28)
Which food is cheaper?
Barley
Barley is cheaper (difference - $0.5)
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)
Which food is richer in minerals?
?
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

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. Molasses - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168820/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.