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Barley vs. Oat — In-Depth Nutrition Comparison

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Important differences between Barley and Oat

  • Barley has more Fiber, Vitamin B3, Vitamin B6, and Vitamin B2, however, Oat has more Manganese, Phosphorus, Vitamin B5, Copper, Iron, and Zinc.
  • Oat's daily need coverage for Manganese is 129% more.
  • Barley has 5 times more Vitamin B3 than Oat. Barley has 4.604mg of Vitamin B3, while Oat has 0.961mg.

The food varieties used in the comparison are Barley, hulled and Oats.

Infographic

Barley vs Oat 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
2
:
8
Oat
Contains more Calcium +63.6%
Contains more Iron +31.1%
Contains more Magnesium +33.1%
Contains more Phosphorus +98.1%
Contains less Sodium -83.3%
Contains more Zinc +43.3%
Contains more Copper +25.7%
Contains more Manganese +153%
Equal in Potassium - 429
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 135% 95% 114% 40% 2% 76% 166% 254% 206%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Calcium +63.6%
Contains more Iron +31.1%
Contains more Magnesium +33.1%
Contains more Phosphorus +98.1%
Contains less Sodium -83.3%
Contains more Zinc +43.3%
Contains more Copper +25.7%
Contains more Manganese +153%
Equal in Potassium - 429

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
6
:
3
Oat
Contains more Vitamin A +∞%
Contains more Vitamin B2 +105%
Contains more Vitamin B3 +379.1%
Contains more Vitamin B6 +167.2%
Contains more Vitamin B1 +18.1%
Contains more Vitamin B5 +378.4%
Contains more Folate +194.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 12% 0% 0% 162% 66% 87% 17% 74% 15% 0% 0% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +105%
Contains more Vitamin B3 +379.1%
Contains more Vitamin B6 +167.2%
Contains more Vitamin B1 +18.1%
Contains more Vitamin B5 +378.4%
Contains more Folate +194.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
3
:
2
Oat
Contains more Carbs +10.9%
Contains more Water +14.8%
Contains more Other +33.7%
Contains more Protein +35.3%
Contains more Fats +200%
Equal in Carbs - 66.27
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
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more Carbs +10.9%
Contains more Water +14.8%
Contains more Other +33.7%
Contains more Protein +35.3%
Contains more Fats +200%
Equal in Carbs - 66.27

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
1
:
2
Oat
Contains less Saturated Fat -60.4%
Contains more Monounsaturated Fat +638.3%
Contains more Polyunsaturated fat +128.8%
26% 16% 59%
Saturated Fat: 0.482 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 1.108 g
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains less Saturated Fat -60.4%
Contains more Monounsaturated Fat +638.3%
Contains more Polyunsaturated fat +128.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Barley Oat Opinion
Net carbs 56.18g 55.67g Barley
Protein 12.48g 16.89g Oat
Fats 2.3g 6.9g Oat
Carbs 73.48g 66.27g Barley
Calories 354kcal 389kcal Oat
Sugar 0.8g Oat
Fiber 17.3g 10.6g Barley
Calcium 33mg 54mg Oat
Iron 3.6mg 4.72mg Oat
Magnesium 133mg 177mg Oat
Phosphorus 264mg 523mg Oat
Potassium 452mg 429mg Barley
Sodium 12mg 2mg Oat
Zinc 2.77mg 3.97mg Oat
Copper 0.498mg 0.626mg Oat
Manganese 1.943mg 4.916mg Oat
Selenium 37.7µg Barley
Vitamin A 22IU 0IU Barley
Vitamin A RAE 1µg 0µg Barley
Vitamin E 0.57mg Barley
Vitamin B1 0.646mg 0.763mg Oat
Vitamin B2 0.285mg 0.139mg Barley
Vitamin B3 4.604mg 0.961mg Barley
Vitamin B5 0.282mg 1.349mg Oat
Vitamin B6 0.318mg 0.119mg Barley
Folate 19µg 56µg Oat
Vitamin K 2.2µg Barley
Tryptophan 0.208mg 0.234mg Oat
Threonine 0.424mg 0.575mg Oat
Isoleucine 0.456mg 0.694mg Oat
Leucine 0.848mg 1.284mg Oat
Lysine 0.465mg 0.701mg Oat
Methionine 0.24mg 0.312mg Oat
Phenylalanine 0.7mg 0.895mg Oat
Valine 0.612mg 0.937mg Oat
Histidine 0.281mg 0.405mg Oat
Saturated Fat 0.482g 1.217g Barley
Monounsaturated Fat 0.295g 2.178g Oat
Polyunsaturated fat 1.108g 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Oat
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 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
34%
Barley
30%
Oat
Minerals Daily Need Coverage Score
110%
Barley
154%
Oat

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 10mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.9)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Barley
Barley is lower in Saturated Fat (difference - 0.735g)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 31)
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.