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Barley vs. Oatmeal — In-Depth Nutrition Comparison

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What are the differences between barley and oatmeal?

  • Barley is higher in fiber, manganese, selenium, copper, vitamin B1, phosphorus, magnesium, zinc, and potassium, yet oatmeal is higher in iron.
  • Barley's daily need coverage for fiber is 62% more.
  • Barley has 8 times more copper than oatmeal. While barley has 0.498mg of copper, oatmeal has only 0.066mg.
  • The glycemic index of barley is lower.

We used Barley, hulled and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types in this article.

Infographic

Barley vs Oatmeal 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
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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +411.5%
Contains more PotassiumPotassium +641%
Contains more CopperCopper +654.5%
Contains more ZincZinc +346.8%
Contains more PhosphorusPhosphorus +242.9%
Contains less SodiumSodium -75.5%
Contains more ManganeseManganese +248.2%
Contains more SeleniumSelenium +654%
Contains more CalciumCalcium +142.4%
Contains more IronIron +65.6%

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
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 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin EVitamin E +714.3%
Contains more Vitamin B1Vitamin B1 +148.5%
Contains more Vitamin B2Vitamin B2 +32.6%
Contains more Vitamin B3Vitamin B3 +52.2%
Contains more Vitamin KVitamin K +450%
Contains more Vitamin AVitamin A +12900%
Contains more Vitamin B5Vitamin B5 +12.4%
Contains more FolateFolate +131.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.29mg
~equal in Vitamin B12 ~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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +426.6%
Contains more FatsFats +69.1%
Contains more CarbsCarbs +529.6%
Contains more OtherOther +303.5%
Contains more WaterWater +790.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
1
26% 16% 59%
Saturated fat: Sat. Fat 0.482 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 1.108 g
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Poly. FatPolyunsaturated fat +160.1%
Contains less Sat. FatSaturated fat -53.1%
Contains more Mono. FatMonounsaturated fat +32.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Barley Oatmeal DV% diff.
Fiber 17.3g 1.7g 62%
Manganese 1.943mg 0.558mg 60%
Selenium 37.7µg 5µg 59%
Copper 0.498mg 0.066mg 48%
Vitamin B1 0.646mg 0.26mg 32%
Iron 3.6mg 5.96mg 30%
Phosphorus 264mg 77mg 27%
Magnesium 133mg 26mg 25%
Carbs 73.48g 11.67g 21%
Zinc 2.77mg 0.62mg 20%
Protein 12.48g 2.37g 20%
Vitamin A 1µg 130µg 14%
Calories 354kcal 68kcal 14%
Potassium 452mg 61mg 12%
Vitamin B3 4.604mg 3.025mg 10%
Folate 19µg 44µg 6%
Vitamin B2 0.285mg 0.215mg 5%
Polyunsaturated fat 1.108g 0.426g 5%
Calcium 33mg 80mg 5%
Starch 10.37g 4%
Vitamin E 0.57mg 0.07mg 3%
Vitamin B6 0.318mg 0.29mg 2%
Vitamin K 2.2µg 0.4µg 2%
Sodium 12mg 49mg 2%
Fats 2.3g 1.36g 1%
Vitamin B5 0.282mg 0.317mg 1%
Choline 4.7mg 1%
Saturated fat 0.482g 0.226g 1%
Net carbs 56.18g 9.97g N/A
Sugar 0.8g 0.46g N/A
Trans fat 0.003g N/A
Monounsaturated fat 0.295g 0.391g 0%
Tryptophan 0.208mg 0.04mg 0%
Threonine 0.424mg 0.083mg 0%
Isoleucine 0.456mg 0.105mg 0%
Leucine 0.848mg 0.2mg 0%
Lysine 0.465mg 0.135mg 0%
Methionine 0.24mg 0.04mg 0%
Phenylalanine 0.7mg 0.13mg 0%
Valine 0.612mg 0.151mg 0%
Histidine 0.281mg 0.057mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Oatmeal
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
26%
Oatmeal
Minerals Daily Need Coverage Score
110%
Barley
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 0.34g)
Which food is lower in Saturated fat?
Oatmeal
Oatmeal is lower in Saturated fat (difference - 0.256g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1.5)
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 37mg)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Barley
Barley is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.