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  6. Barley vs. Rice

Barley vs. Rice — In-Depth Nutrition Comparison

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How are Barley and Rice different?

  • Barley has more Fiber, Manganese, Selenium, Copper, Vitamin B1, Phosphorus, Iron, Magnesium, Vitamin B2, and Zinc than Rice.
  • Daily need coverage for Fiber from Barley is 68% higher.
  • Barley contains 22 times more Vitamin B2 than Rice. While Barley contains 0.285mg of Vitamin B2, Rice contains only 0.013mg.

Barley, hulled and Rice, white, long-grain, regular, enriched, cooked are the varieties used in this article.

Infographic

Barley vs Rice 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
9
:
1
Rice
Rice
Contains more Calcium +230%
Contains more Iron +200%
Contains more Magnesium +1008.3%
Contains more Phosphorus +514%
Contains more Potassium +1191.4%
Contains more Zinc +465.3%
Contains more Copper +621.7%
Contains more Manganese +311.7%
Contains more Selenium +402.7%
Contains less Sodium -91.7%
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 135% 95% 114% 40% 2% 76% 166% 254% 206%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +230%
Contains more Iron +200%
Contains more Magnesium +1008.3%
Contains more Phosphorus +514%
Contains more Potassium +1191.4%
Contains more Zinc +465.3%
Contains more Copper +621.7%
Contains more Manganese +311.7%
Contains more Selenium +402.7%
Contains less Sodium -91.7%

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
7
:
2
Rice
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +1325%
Contains more Vitamin B1 +296.3%
Contains more Vitamin B2 +2092.3%
Contains more Vitamin B3 +211.9%
Contains more Vitamin B6 +241.9%
Contains more Vitamin K +∞%
Contains more Vitamin B5 +38.3%
Contains more Folate +205.3%
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%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +1325%
Contains more Vitamin B1 +296.3%
Contains more Vitamin B2 +2092.3%
Contains more Vitamin B3 +211.9%
Contains more Vitamin B6 +241.9%
Contains more Vitamin K +∞%
Contains more Vitamin B5 +38.3%
Contains more Folate +205.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
4
:
1
Rice
Rice
Contains more Protein +363.9%
Contains more Fats +721.4%
Contains more Carbs +160.8%
Contains more Other +447.6%
Contains more Water +625%
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
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +363.9%
Contains more Fats +721.4%
Contains more Carbs +160.8%
Contains more Other +447.6%
Contains more Water +625%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
2
:
1
Rice
Rice
Contains more Monounsaturated Fat +235.2%
Contains more Polyunsaturated fat +1357.9%
Contains less Saturated Fat -84%
Barley
26% 16% 59%
Saturated Fat: 0.482 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 1.108 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +235.2%
Contains more Polyunsaturated fat +1357.9%
Contains less Saturated Fat -84%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Barley Rice Opinion
Net carbs 56.18g 27.77g Barley
Protein 12.48g 2.69g Barley
Fats 2.3g 0.28g Barley
Carbs 73.48g 28.17g Barley
Calories 354kcal 130kcal Barley
Sugar 0.8g 0.05g Rice
Fiber 17.3g 0.4g Barley
Calcium 33mg 10mg Barley
Iron 3.6mg 1.2mg Barley
Magnesium 133mg 12mg Barley
Phosphorus 264mg 43mg Barley
Potassium 452mg 35mg Barley
Sodium 12mg 1mg Rice
Zinc 2.77mg 0.49mg Barley
Copper 0.498mg 0.069mg Barley
Manganese 1.943mg 0.472mg Barley
Selenium 37.7µg 7.5µg Barley
Vitamin A 22IU 0IU Barley
Vitamin A RAE 1µg 0µg Barley
Vitamin E 0.57mg 0.04mg Barley
Vitamin B1 0.646mg 0.163mg Barley
Vitamin B2 0.285mg 0.013mg Barley
Vitamin B3 4.604mg 1.476mg Barley
Vitamin B5 0.282mg 0.39mg Rice
Vitamin B6 0.318mg 0.093mg Barley
Folate 19µg 58µg Rice
Vitamin K 2.2µg 0µg Barley
Tryptophan 0.208mg 0.031mg Barley
Threonine 0.424mg 0.096mg Barley
Isoleucine 0.456mg 0.116mg Barley
Leucine 0.848mg 0.222mg Barley
Lysine 0.465mg 0.097mg Barley
Methionine 0.24mg 0.063mg Barley
Phenylalanine 0.7mg 0.144mg Barley
Valine 0.612mg 0.164mg Barley
Histidine 0.281mg 0.063mg Barley
Saturated Fat 0.482g 0.077g Rice
Monounsaturated Fat 0.295g 0.088g Barley
Polyunsaturated fat 1.108g 0.076g Barley

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Rice
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
36%
Barley
13%
Rice
Minerals Daily Need Coverage Score
110%
Barley
22%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 0.75g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.405g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $0.5)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Barley
Barley is relatively richer in minerals
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)

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.