Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Barley vs. Wild rice — In-Depth Nutrition Comparison

Compare

Summary of differences between barley and wild rice

  • Wild rice has less manganese, selenium, fiber, vitamin B1, copper, iron, phosphorus, magnesium, vitamin B3, and vitamin B2 than barley.
  • Barley covers your daily need for manganese, 72% more than wild rice.
  • Barley has 47 times more selenium than wild rice. While barley has 37.7µg of selenium, wild rice has only 0.8µg.
  • The glycemic index of wild rice is higher.

These are the specific foods used in this comparison Barley, hulled and Wild rice, cooked.

Infographic

Barley vs Wild 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
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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more MagnesiumMagnesium +315.6%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +347.5%
Contains more IronIron +500%
Contains more CopperCopper +311.6%
Contains more ZincZinc +106.7%
Contains more PhosphorusPhosphorus +222%
Contains more ManganeseManganese +589%
Contains more SeleniumSelenium +4612.5%
Contains less SodiumSodium -75%

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
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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +137.5%
Contains more Vitamin B1Vitamin B1 +1142.3%
Contains more Vitamin B2Vitamin B2 +227.6%
Contains more Vitamin B3Vitamin B3 +257.7%
Contains more Vitamin B5Vitamin B5 +83.1%
Contains more Vitamin B6Vitamin B6 +135.6%
Contains more Vitamin KVitamin K +340%
Contains more FolateFolate +36.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley Wild rice DV% diff.
Manganese 1.943mg 0.282mg 72%
Selenium 37.7µg 0.8µg 67%
Fiber 17.3g 1.8g 62%
Vitamin B1 0.646mg 0.052mg 50%
Copper 0.498mg 0.121mg 42%
Iron 3.6mg 0.6mg 38%
Phosphorus 264mg 82mg 26%
Magnesium 133mg 32mg 24%
Vitamin B3 4.604mg 1.287mg 21%
Carbs 73.48g 21.34g 17%
Protein 12.48g 3.99g 17%
Vitamin B2 0.285mg 0.087mg 15%
Vitamin B6 0.318mg 0.135mg 14%
Calories 354kcal 101kcal 13%
Zinc 2.77mg 1.34mg 13%
Potassium 452mg 101mg 10%
Polyunsaturated fat 1.108g 0.213g 6%
Calcium 33mg 3mg 3%
Vitamin B5 0.282mg 0.154mg 3%
Fats 2.3g 0.34g 3%
Saturated fat 0.482g 0.049g 2%
Vitamin E 0.57mg 0.24mg 2%
Folate 19µg 26µg 2%
Choline 10.2mg 2%
Monounsaturated fat 0.295g 0.05g 1%
Vitamin K 2.2µg 0.5µg 1%
Net carbs 56.18g 19.54g N/A
Sugar 0.8g 0.73g N/A
Sodium 12mg 3mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.208mg 0.049mg 0%
Threonine 0.424mg 0.127mg 0%
Isoleucine 0.456mg 0.167mg 0%
Leucine 0.848mg 0.276mg 0%
Lysine 0.465mg 0.17mg 0%
Methionine 0.24mg 0.119mg 0%
Phenylalanine 0.7mg 0.195mg 0%
Valine 0.612mg 0.232mg 0%
Histidine 0.281mg 0.104mg 0%
Fructose 0.2g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more ProteinProtein +212.8%
Contains more FatsFats +576.5%
Contains more CarbsCarbs +244.3%
Contains more OtherOther +475%
Contains more WaterWater +683.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated fat +490%
Contains more Poly. FatPolyunsaturated fat +420.2%
Contains less Sat. FatSaturated fat -89.8%

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.