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  6. Barley vs. Oats

Barley vs. Oats — In-Depth Nutrition Comparison

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Important differences between barley and oats

  • Barley has more fiber, vitamin B3, vitamin B6, and vitamin B2; however, oats have more manganese, phosphorus, vitamin B5, copper, iron, and zinc.
  • Oats' daily need coverage for manganese is 129% more.
  • Barley has 5 times more vitamin B3 than oats. Barley has 4.604mg of vitamin B3, while oats have 0.961mg.
  • Oats have a higher glycemic index than barley.

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

Infographic

Barley vs Oats 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
Barley
1
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%
Oats
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +33.1%
Contains more CalciumCalcium +63.6%
Contains more IronIron +31.1%
Contains more CopperCopper +25.7%
Contains more ZincZinc +43.3%
Contains more PhosphorusPhosphorus +98.1%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +153%
~equal in Potassium ~429mg

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
Barley
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 11% 162% 66% 86% 17% 73% 0% 5.5% 14%
Oats
Oats
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +105%
Contains more Vitamin B3Vitamin B3 +379.1%
Contains more Vitamin B6Vitamin B6 +167.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +18.1%
Contains more Vitamin B5Vitamin B5 +378.4%
Contains more FolateFolate +194.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley Oats DV% diff.
Manganese 1.943mg 4.916mg 129%
Selenium 37.7µg 69%
Phosphorus 264mg 523mg 37%
Fiber 17.3g 10.6g 27%
Vitamin B3 4.604mg 0.961mg 23%
Vitamin B5 0.282mg 1.349mg 21%
Vitamin B6 0.318mg 0.119mg 15%
Iron 3.6mg 4.72mg 14%
Copper 0.498mg 0.626mg 14%
Zinc 2.77mg 3.97mg 11%
Vitamin B2 0.285mg 0.139mg 11%
Magnesium 133mg 177mg 10%
Vitamin B1 0.646mg 0.763mg 10%
Polyunsaturated fat 1.108g 2.535g 10%
Protein 12.48g 16.89g 9%
Folate 19µg 56µg 9%
Fats 2.3g 6.9g 7%
Monounsaturated fat 0.295g 2.178g 5%
Vitamin E 0.57mg 4%
Saturated fat 0.482g 1.217g 3%
Calories 354kcal 389kcal 2%
Carbs 73.48g 66.27g 2%
Calcium 33mg 54mg 2%
Vitamin K 2.2µg 2%
Potassium 452mg 429mg 1%
Protein per 100 calories 3.5g 4.3g N/A
Calories per 10 g protein 284kcal 230kcal N/A
Weight per 100 calories 28g 26g N/A
Unsaturated / Saturated Fat ratio 2.9 3.9 N/A
Net carbs 56.18g 55.67g N/A
Sugar 0.8g N/A
Sodium 12mg 2mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.208mg 0.234mg 0%
Threonine 0.424mg 0.575mg 0%
Isoleucine 0.456mg 0.694mg 0%
Leucine 0.848mg 1.284mg 0%
Lysine 0.465mg 0.701mg 0%
Methionine 0.24mg 0.312mg 0%
Phenylalanine 0.7mg 0.895mg 0%
Valine 0.612mg 0.937mg 0%
Histidine 0.281mg 0.405mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
3
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
Oats
Oats
2
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 WaterWater +14.8%
Contains more OtherOther +33.7%
Contains more ProteinProtein +35.3%
Contains more FatsFats +200%
~equal in Carbs ~66.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
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
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -60.4%
Contains more Mono. FatMonounsaturated fat +638.3%
Contains more Poly. FatPolyunsaturated fat +128.8%

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. Oats - 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.