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  6. Barley vs. Brown rice

Barley vs. Brown rice — In-Depth Nutrition Comparison

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Differences between barley and brown rice

  • Brown rice contains less fiber, selenium, copper, manganese, vitamin B1, iron, phosphorus, magnesium, zinc, and vitamin B2 than barley.
  • Barley's daily need coverage for fiber is 63% higher.
  • Brown rice contains 7 times less selenium than barley. Barley contains 37.7µg of selenium, while brown rice contains 5.8µg.
  • Barley has a lower glycemic index. The glycemic index of barley is 28, while the glycemic index of brown rice is 66.

The food types used in this comparison are Barley, hulled and Rice, brown, long-grain, cooked.

Infographic

Barley vs Brown 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +241%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +425.6%
Contains more IronIron +542.9%
Contains more CopperCopper +369.8%
Contains more ZincZinc +290.1%
Contains more PhosphorusPhosphorus +156.3%
Contains more ManganeseManganese +99.5%
Contains more SeleniumSelenium +550%
Contains less SodiumSodium -66.7%

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
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.33% 11% 0% 162% 66% 86% 17% 73% 0% 5.5% 14% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +235.3%
Contains more Vitamin B1Vitamin B1 +262.9%
Contains more Vitamin B2Vitamin B2 +313%
Contains more Vitamin B3Vitamin B3 +79.8%
Contains more Vitamin B6Vitamin B6 +158.5%
Contains more Vitamin KVitamin K +1000%
Contains more FolateFolate +111.1%
Contains more Vitamin B5Vitamin B5 +34.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +355.5%
Contains more FatsFats +137.1%
Contains more CarbsCarbs +187.3%
Contains more OtherOther +422.7%
Contains more WaterWater +644.4%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Poly. FatPolyunsaturated fat +202.7%
Contains less Sat. FatSaturated fat -46.1%
Contains more Mono. FatMonounsaturated fat +25.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Barley Brown rice DV% diff.
Fiber 17.3g 1.6g 63%
Selenium 37.7µg 5.8µg 58%
Copper 0.498mg 0.106mg 44%
Manganese 1.943mg 0.974mg 42%
Vitamin B1 0.646mg 0.178mg 39%
Iron 3.6mg 0.56mg 38%
Phosphorus 264mg 103mg 23%
Magnesium 133mg 39mg 22%
Protein 12.48g 2.74g 19%
Zinc 2.77mg 0.71mg 19%
Vitamin B2 0.285mg 0.069mg 17%
Carbs 73.48g 25.58g 16%
Vitamin B6 0.318mg 0.123mg 15%
Vitamin B3 4.604mg 2.561mg 13%
Calories 354kcal 123kcal 12%
Potassium 452mg 86mg 11%
Starch 24.79g 10%
Polyunsaturated fat 1.108g 0.366g 5%
Vitamin E 0.57mg 0.17mg 3%
Calcium 33mg 3mg 3%
Folate 19µg 9µg 3%
Vitamin B5 0.282mg 0.38mg 2%
Fats 2.3g 0.97g 2%
Vitamin K 2.2µg 0.2µg 2%
Choline 9.2mg 2%
Saturated fat 0.482g 0.26g 1%
Net carbs 56.18g 23.98g N/A
Sugar 0.8g 0.24g N/A
Sodium 12mg 4mg 0%
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.295g 0.369g 0%
Tryptophan 0.208mg 0.033mg 0%
Threonine 0.424mg 0.095mg 0%
Isoleucine 0.456mg 0.109mg 0%
Leucine 0.848mg 0.214mg 0%
Lysine 0.465mg 0.099mg 0%
Methionine 0.24mg 0.058mg 0%
Phenylalanine 0.7mg 0.133mg 0%
Valine 0.612mg 0.151mg 0%
Histidine 0.281mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
Barley
13%
Brown rice
Minerals Daily Need Coverage Score
110%
Barley
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Brown rice
Brown rice is lower in Saturated fat (difference - 0.222g)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 38)
Which food is cheaper?
Barley
Barley is cheaper (difference - $0.5)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.