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Barley vs. Flour — In-Depth Nutrition Comparison

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A recap on differences between Barley and Flour

  • Barley has more Fiber, Manganese, Copper, Magnesium, Phosphorus, Vitamin B6, and Zinc, however, Flour is higher in Folate, Vitamin B2, and Iron.
  • Barley covers your daily Fiber needs 58% more than Flour.
  • Flour contains 7 times less Vitamin B6 than Barley. Barley contains 0.318mg of Vitamin B6, while Flour contains 0.044mg.

Food varieties used in this article are Barley, hulled and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Barley vs Flour 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
8
:
2
Flour
Contains more Calcium +120%
Contains more Magnesium +504.5%
Contains more Phosphorus +144.4%
Contains more Potassium +322.4%
Contains more Zinc +295.7%
Contains more Copper +245.8%
Contains more Manganese +184.9%
Contains more Selenium +11.2%
Contains more Iron +28.9%
Contains less Sodium -83.3%
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 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +120%
Contains more Magnesium +504.5%
Contains more Phosphorus +144.4%
Contains more Potassium +322.4%
Contains more Zinc +295.7%
Contains more Copper +245.8%
Contains more Manganese +184.9%
Contains more Selenium +11.2%
Contains more Iron +28.9%
Contains less Sodium -83.3%

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
4
:
6
Flour
Contains more Vitamin A +∞%
Contains more Vitamin E +850%
Contains more Vitamin B6 +622.7%
Contains more Vitamin K +633.3%
Contains more Vitamin B1 +21.5%
Contains more Vitamin B2 +73.3%
Contains more Vitamin B3 +28.2%
Contains more Vitamin B5 +55.3%
Contains more Folate +863.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 12% 0% 0% 162% 66% 87% 17% 74% 15% 0% 0% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 6% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +850%
Contains more Vitamin B6 +622.7%
Contains more Vitamin K +633.3%
Contains more Vitamin B1 +21.5%
Contains more Vitamin B2 +73.3%
Contains more Vitamin B3 +28.2%
Contains more Vitamin B5 +55.3%
Contains more Folate +863.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
3
:
2
Flour
Contains more Protein +20.8%
Contains more Fats +134.7%
Contains more Other +400%
Contains more Water +26.3%
Equal in Carbs - 76.31
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
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Protein +20.8%
Contains more Fats +134.7%
Contains more Other +400%
Contains more Water +26.3%
Equal in Carbs - 76.31

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
2
:
1
Flour
Contains more Monounsaturated Fat +239.1%
Contains more Polyunsaturated fat +168.3%
Contains less Saturated Fat -67.8%
26% 16% 59%
Saturated Fat: 0.482 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 1.108 g
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +239.1%
Contains more Polyunsaturated fat +168.3%
Contains less Saturated Fat -67.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Barley Flour
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Barley Flour Opinion
Net carbs 56.18g 73.61g Flour
Protein 12.48g 10.33g Barley
Fats 2.3g 0.98g Barley
Carbs 73.48g 76.31g Flour
Calories 354kcal 364kcal Flour
Sugar 0.8g 0.27g Flour
Fiber 17.3g 2.7g Barley
Calcium 33mg 15mg Barley
Iron 3.6mg 4.64mg Flour
Magnesium 133mg 22mg Barley
Phosphorus 264mg 108mg Barley
Potassium 452mg 107mg Barley
Sodium 12mg 2mg Flour
Zinc 2.77mg 0.7mg Barley
Copper 0.498mg 0.144mg Barley
Manganese 1.943mg 0.682mg Barley
Selenium 37.7µg 33.9µg Barley
Vitamin A 22IU 0IU Barley
Vitamin A RAE 1µg 0µg Barley
Vitamin E 0.57mg 0.06mg Barley
Vitamin B1 0.646mg 0.785mg Flour
Vitamin B2 0.285mg 0.494mg Flour
Vitamin B3 4.604mg 5.904mg Flour
Vitamin B5 0.282mg 0.438mg Flour
Vitamin B6 0.318mg 0.044mg Barley
Folate 19µg 183µg Flour
Choline 10.4mg Flour
Vitamin K 2.2µg 0.3µg Barley
Tryptophan 0.208mg 0.127mg Barley
Threonine 0.424mg 0.281mg Barley
Isoleucine 0.456mg 0.357mg Barley
Leucine 0.848mg 0.71mg Barley
Lysine 0.465mg 0.228mg Barley
Methionine 0.24mg 0.183mg Barley
Phenylalanine 0.7mg 0.52mg Barley
Valine 0.612mg 0.415mg Barley
Histidine 0.281mg 0.23mg Barley
Saturated Fat 0.482g 0.155g Flour
Monounsaturated Fat 0.295g 0.087g Barley
Polyunsaturated fat 1.108g 0.413g Barley

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Flour
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
34%
Barley
46%
Flour
Minerals Daily Need Coverage Score
110%
Barley
59%
Flour

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.53g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.327g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.5)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Barley
Barley is relatively richer in minerals
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.