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  6. Barley vs. Spelt

Barley vs. Spelt — In-Depth Nutrition Comparison

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The main differences between Barley and Spelt

  • Barley has more Selenium, Fiber, Vitamin B1, Vitamin B2, and Vitamin B6, however, Spelt has more Manganese, Phosphorus, Vitamin B5, Vitamin B3, and Iron.
  • Daily need coverage for Selenium from Barley is 47% higher.
  • Spelt has 3 times less Vitamin B2 than Barley. Barley has 0.285mg of Vitamin B2, while Spelt has 0.113mg.

Food types used in this article are Barley, hulled and Spelt, uncooked.

Infographic

Barley vs Spelt 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
3
:
7
Spelt
Spelt
Contains more Calcium +22.2%
Contains more Potassium +16.5%
Contains more Selenium +222.2%
Contains more Iron +23.3%
Contains more Phosphorus +51.9%
Contains less Sodium -33.3%
Contains more Zinc +18.4%
Contains more Manganese +53.5%
Equal in Magnesium - 136
Equal in Copper - 0.511
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 135% 95% 114% 40% 2% 76% 166% 254% 206%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains more Calcium +22.2%
Contains more Potassium +16.5%
Contains more Selenium +222.2%
Contains more Iron +23.3%
Contains more Phosphorus +51.9%
Contains less Sodium -33.3%
Contains more Zinc +18.4%
Contains more Manganese +53.5%
Equal in Magnesium - 136
Equal in Copper - 0.511

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
5
:
5
Spelt
Spelt
Contains more Vitamin A +120%
Contains more Vitamin B1 +77.5%
Contains more Vitamin B2 +152.2%
Contains more Vitamin B6 +38.3%
Contains more Vitamin E +38.6%
Contains more Vitamin B3 +48.6%
Contains more Vitamin B5 +278.7%
Contains more Folate +136.8%
Contains more Vitamin K +63.6%
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%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Contains more Vitamin A +120%
Contains more Vitamin B1 +77.5%
Contains more Vitamin B2 +152.2%
Contains more Vitamin B6 +38.3%
Contains more Vitamin E +38.6%
Contains more Vitamin B3 +48.6%
Contains more Vitamin B5 +278.7%
Contains more Folate +136.8%
Contains more Vitamin K +63.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
2
:
3
Spelt
Spelt
Contains more Other +28.5%
Contains more Protein +16.7%
Contains more Water +16.7%
Equal in Fats - 2.43
Equal in Carbs - 70.19
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
Spelt
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more Other +28.5%
Contains more Protein +16.7%
Contains more Water +16.7%
Equal in Fats - 2.43
Equal in Carbs - 70.19

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
0
:
3
Spelt
Spelt
Contains less Saturated Fat -15.8%
Contains more Monounsaturated Fat +50.8%
Contains more Polyunsaturated fat +13.5%
Barley
26% 16% 59%
Saturated Fat: 0.482 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 1.108 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains less Saturated Fat -15.8%
Contains more Monounsaturated Fat +50.8%
Contains more Polyunsaturated fat +13.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Barley Spelt Opinion
Net carbs 56.18g 59.49g Spelt
Protein 12.48g 14.57g Spelt
Fats 2.3g 2.43g Spelt
Carbs 73.48g 70.19g Barley
Calories 354kcal 338kcal Barley
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 0.8g 6.82g Barley
Fiber 17.3g 10.7g Barley
Calcium 33mg 27mg Barley
Iron 3.6mg 4.44mg Spelt
Magnesium 133mg 136mg Spelt
Phosphorus 264mg 401mg Spelt
Potassium 452mg 388mg Barley
Sodium 12mg 8mg Spelt
Zinc 2.77mg 3.28mg Spelt
Copper 0.498mg 0.511mg Spelt
Manganese 1.943mg 2.983mg Spelt
Selenium 37.7µg 11.7µg Barley
Vitamin A 22IU 10IU Barley
Vitamin A RAE 1µg 0µg Barley
Vitamin E 0.57mg 0.79mg Spelt
Vitamin B1 0.646mg 0.364mg Barley
Vitamin B2 0.285mg 0.113mg Barley
Vitamin B3 4.604mg 6.843mg Spelt
Vitamin B5 0.282mg 1.068mg Spelt
Vitamin B6 0.318mg 0.23mg Barley
Folate 19µg 45µg Spelt
Vitamin K 2.2µg 3.6µg Spelt
Tryptophan 0.208mg 0.132mg Barley
Threonine 0.424mg 0.443mg Spelt
Isoleucine 0.456mg 0.552mg Spelt
Leucine 0.848mg 1.07mg Spelt
Lysine 0.465mg 0.409mg Barley
Methionine 0.24mg 0.258mg Spelt
Phenylalanine 0.7mg 0.737mg Spelt
Valine 0.612mg 0.681mg Spelt
Histidine 0.281mg 0.36mg Spelt
Saturated Fat 0.482g 0.406g Spelt
Monounsaturated Fat 0.295g 0.445g Spelt
Polyunsaturated fat 1.108g 1.258g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Spelt
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
35%
Spelt
Minerals Daily Need Coverage Score
110%
Barley
119%
Spelt

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.076g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.5)
Which food is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 6.02g)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 35)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.