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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 for 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 has a lower glycemic index (28) than rice (60).

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
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%
Rice
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +1008.3%
Contains more CalciumCalcium +230%
Contains more PotassiumPotassium +1191.4%
Contains more IronIron +200%
Contains more CopperCopper +621.7%
Contains more ZincZinc +465.3%
Contains more PhosphorusPhosphorus +514%
Contains more ManganeseManganese +311.7%
Contains more SeleniumSelenium +402.7%
Contains less SodiumSodium -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
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%
Rice
Rice
2
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% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1325%
Contains more Vitamin B1Vitamin B1 +296.3%
Contains more Vitamin B2Vitamin B2 +2092.3%
Contains more Vitamin B3Vitamin B3 +211.9%
Contains more Vitamin B6Vitamin B6 +241.9%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B5Vitamin B5 +38.3%
Contains more FolateFolate +205.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley Rice DV% diff.
Fiber 17.3g 0.4g 68%
Manganese 1.943mg 0.472mg 64%
Selenium 37.7µg 7.5µg 55%
Copper 0.498mg 0.069mg 48%
Vitamin B1 0.646mg 0.163mg 40%
Phosphorus 264mg 43mg 32%
Iron 3.6mg 1.2mg 30%
Magnesium 133mg 12mg 29%
Zinc 2.77mg 0.49mg 21%
Vitamin B2 0.285mg 0.013mg 21%
Protein 12.48g 2.69g 20%
Vitamin B3 4.604mg 1.476mg 20%
Vitamin B6 0.318mg 0.093mg 17%
Carbs 73.48g 28.17g 15%
Potassium 452mg 35mg 12%
Calories 354kcal 130kcal 11%
Folate 19µg 58µg 10%
Polyunsaturated fat 1.108g 0.076g 7%
Vitamin E 0.57mg 0.04mg 4%
Fats 2.3g 0.28g 3%
Calcium 33mg 10mg 2%
Vitamin B5 0.282mg 0.39mg 2%
Vitamin K 2.2µg 0µg 2%
Saturated fat 0.482g 0.077g 2%
Monounsaturated fat 0.295g 0.088g 1%
Protein per 100 calories 3.5g 2.1g N/A
Calories per 10 g protein 284kcal 483kcal N/A
Weight per 100 calories 28g 77g N/A
Unsaturated / Saturated Fat ratio 2.9 2.1 N/A
Net carbs 56.18g 27.77g N/A
Sugar 0.8g 0.05g N/A
Sodium 12mg 1mg 0%
Vitamin A 1µg 0µg 0%
Choline 2.1mg 0%
Tryptophan 0.208mg 0.031mg 0%
Threonine 0.424mg 0.096mg 0%
Isoleucine 0.456mg 0.116mg 0%
Leucine 0.848mg 0.222mg 0%
Lysine 0.465mg 0.097mg 0%
Methionine 0.24mg 0.063mg 0%
Phenylalanine 0.7mg 0.144mg 0%
Valine 0.612mg 0.164mg 0%
Histidine 0.281mg 0.063mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
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
Rice
Rice
1
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 ProteinProtein +363.9%
Contains more FatsFats +721.4%
Contains more CarbsCarbs +160.8%
Contains more OtherOther +447.6%
Contains more WaterWater +625%

Fat Type Comparison

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

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.