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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Barley
Barley
1
:
7
Oat
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%
Equal in Potassium - 429
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 135% 95% 114% 40% 2% 76% 166%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Barley
Barley
6
:
3
Oat
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%
Barley
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 12% 0% 0% 162% 66% 87% 17% 74% 15% 0% 6%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 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
Barley
3
:
2
Oat
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
Barley
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
Oat
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
Barley
1
:
2
Oat
Oat
Contains less Saturated Fat -60.4%
Contains more Monounsaturated Fat +638.3%
Contains more Polyunsaturated fat +128.8%
Barley
26% 16% 59%
Saturated Fat: 0.482 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 1.108 g
Oat
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 most right column. It shows the amounts side by side, making it easier to realize the amount of 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
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
36%
Barley
33%
Oat
Minerals Daily Need Coverage Score
80%
Barley
112%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.