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Barley vs. Wheat — In-Depth Nutrition Comparison

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Significant differences between Barley and Wheat

  • Barley has more Vitamin B1, and Vitamin B2, however, Wheat is richer in Selenium, Manganese, Phosphorus, Vitamin B3, Vitamin B5, Zinc, Vitamin B6, and Copper.
  • Wheat covers your daily Selenium needs 94% more than Barley.
  • Wheat has 2 times less Vitamin B2 than Barley. Barley has 0.285mg of Vitamin B2, while Wheat has 0.121mg.

Specific food types used in this comparison are Barley, hulled and Wheat, durum.

Infographic

Barley vs Wheat  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
2
:
Contains more Phosphorus +92.4%
Contains less Sodium -83.3%
Contains more Zinc +50.2%
Contains more Copper +11%
Contains more Manganese +55%
Contains more Selenium +137.1%
Equal in Calcium - 34
Equal in Iron - 3.52
Equal in Magnesium - 144
Equal in Potassium - 431
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 135% 95% 114% 40% 2% 76% 166% 254% 206%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Contains more Phosphorus +92.4%
Contains less Sodium -83.3%
Contains more Zinc +50.2%
Contains more Copper +11%
Contains more Manganese +55%
Contains more Selenium +137.1%
Equal in Calcium - 34
Equal in Iron - 3.52
Equal in Magnesium - 144
Equal in Potassium - 431

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
5
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +54.2%
Contains more Vitamin B2 +135.5%
Contains more Vitamin B3 +46.4%
Contains more Vitamin B5 +231.6%
Contains more Vitamin B6 +31.8%
Contains more Folate +126.3%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +54.2%
Contains more Vitamin B2 +135.5%
Contains more Vitamin B3 +46.4%
Contains more Vitamin B5 +231.6%
Contains more Vitamin B6 +31.8%
Contains more Folate +126.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
2
:
Contains more Other +29.2%
Contains more Water +15.9%
Equal in Protein - 13.68
Equal in Fats - 2.47
Equal in Carbs - 71.13
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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more Other +29.2%
Contains more Water +15.9%
Equal in Protein - 13.68
Equal in Fats - 2.47
Equal in Carbs - 71.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
1
:
Contains more Polyunsaturated fat +13.3%
Contains more Monounsaturated Fat +16.6%
Equal in Saturated Fat - 0.454
26% 16% 59%
Saturated Fat: 0.482 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 1.108 g
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains more Polyunsaturated fat +13.3%
Contains more Monounsaturated Fat +16.6%
Equal in Saturated Fat - 0.454

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Barley Wheat Opinion
Net carbs 56.18g 71.13g Wheat
Protein 12.48g 13.68g Wheat
Fats 2.3g 2.47g Wheat
Carbs 73.48g 71.13g Barley
Calories 354kcal 339kcal Barley
Sugar 0.8g Wheat
Fiber 17.3g Barley
Calcium 33mg 34mg Wheat
Iron 3.6mg 3.52mg Barley
Magnesium 133mg 144mg Wheat
Phosphorus 264mg 508mg Wheat
Potassium 452mg 431mg Barley
Sodium 12mg 2mg Wheat
Zinc 2.77mg 4.16mg Wheat
Copper 0.498mg 0.553mg Wheat
Manganese 1.943mg 3.012mg Wheat
Selenium 37.7µg 89.4µg Wheat
Vitamin A 22IU 0IU Barley
Vitamin A RAE 1µg 0µg Barley
Vitamin E 0.57mg Barley
Vitamin B1 0.646mg 0.419mg Barley
Vitamin B2 0.285mg 0.121mg Barley
Vitamin B3 4.604mg 6.738mg Wheat
Vitamin B5 0.282mg 0.935mg Wheat
Vitamin B6 0.318mg 0.419mg Wheat
Folate 19µg 43µg Wheat
Vitamin K 2.2µg Barley
Tryptophan 0.208mg 0.176mg Barley
Threonine 0.424mg 0.366mg Barley
Isoleucine 0.456mg 0.533mg Wheat
Leucine 0.848mg 0.934mg Wheat
Lysine 0.465mg 0.303mg Barley
Methionine 0.24mg 0.221mg Barley
Phenylalanine 0.7mg 0.681mg Barley
Valine 0.612mg 0.594mg Barley
Histidine 0.281mg 0.322mg Wheat
Saturated Fat 0.482g 0.454g Wheat
Monounsaturated Fat 0.295g 0.344g Wheat
Polyunsaturated fat 1.108g 0.978g Barley

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Wheat
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
37%
Wheat
Minerals Daily Need Coverage Score
110%
Barley
168%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.028g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.1)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 22)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.