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Barley vs Wild rice - In-Depth Nutrition Comparison

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Important differences between Barley and Wild rice

  • Barley has more Selenium, Fiber, Vitamin B1, Manganese, and Iron, however Wild rice has more Zinc, Phosphorus, Folate, Vitamin B5, and Vitamin B3.
  • Barley's daily need coverage for Selenium is 63% more.
  • Barley has 6 times more Vitamin B1 than Wild rice. Barley has 0.646mg of Vitamin B1, while Wild rice has 0.115mg.

The food varieties used in the comparison are Barley, hulled and Wild rice, raw.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Barley
Barley
3
:
5
Wild rice
Wild rice
Contains more Calcium +57.1%
Contains more Iron +83.7%
Contains more Magnesium +33.1%
Contains more Phosphorus +64%
Contains less Sodium -41.7%
Contains more Zinc +115.2%
Equal in Potassium - 427
Equal in Copper - 0.524
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 135% 95% 114% 40% 2% 76% 166%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Contains more Calcium +57.1%
Contains more Iron +83.7%
Contains more Magnesium +33.1%
Contains more Phosphorus +64%
Contains less Sodium -41.7%
Contains more Zinc +115.2%
Equal in Potassium - 427
Equal in Copper - 0.524

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Barley
Barley
4
:
5
Wild rice
Wild rice
Contains more Vitamin A +15.8%
Contains more Vitamin B1 +461.7%
Contains more Vitamin K +15.8%
Contains more Vitamin E +43.9%
Contains more Vitamin B3 +46.2%
Contains more Vitamin B5 +280.9%
Contains more Vitamin B6 +23%
Contains more Folate +400%
Equal in Vitamin B2 - 0.262
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%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin A +15.8%
Contains more Vitamin B1 +461.7%
Contains more Vitamin K +15.8%
Contains more Vitamin E +43.9%
Contains more Vitamin B3 +46.2%
Contains more Vitamin B5 +280.9%
Contains more Vitamin B6 +23%
Contains more Folate +400%
Equal in Vitamin B2 - 0.262

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
3
:
2
Wild rice
Wild rice
Contains more Fats +113%
Contains more Water +21.6%
Contains more Other +50.3%
Contains more Protein +18%
Equal in Carbs - 74.9
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
Wild rice
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more Fats +113%
Contains more Water +21.6%
Contains more Other +50.3%
Contains more Protein +18%
Equal in Carbs - 74.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
2
:
1
Wild rice
Wild rice
Contains more Monounsaturated Fat +85.5%
Contains more Polyunsaturated fat +63.9%
Contains less Saturated Fat -67.6%
Barley
26% 16% 59%
Saturated Fat: 0.482 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 1.108 g
Wild rice
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Contains more Monounsaturated Fat +85.5%
Contains more Polyunsaturated fat +63.9%
Contains less Saturated Fat -67.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Barley Wild rice
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 Wild rice Opinion
Net carbs 56.18g 68.7g Wild rice
Protein 12.48g 14.73g Wild rice
Fats 2.3g 1.08g Barley
Carbs 73.48g 74.9g Wild rice
Calories 354kcal 357kcal Wild rice
Sugar 0.8g 2.5g Barley
Fiber 17.3g 6.2g Barley
Calcium 33mg 21mg Barley
Iron 3.6mg 1.96mg Barley
Magnesium 133mg 177mg Wild rice
Phosphorus 264mg 433mg Wild rice
Potassium 452mg 427mg Barley
Sodium 12mg 7mg Wild rice
Zinc 2.77mg 5.96mg Wild rice
Copper 0.498mg 0.524mg Wild rice
Vitamin A 22IU 19IU Barley
Vitamin A RAE 1µg 1µg
Vitamin E 0.57mg 0.82mg Wild rice
Vitamin B1 0.646mg 0.115mg Barley
Vitamin B2 0.285mg 0.262mg Barley
Vitamin B3 4.604mg 6.733mg Wild rice
Vitamin B5 0.282mg 1.074mg Wild rice
Vitamin B6 0.318mg 0.391mg Wild rice
Folate 19µg 95µg Wild rice
Vitamin K 2.2µg 1.9µg Barley
Tryptophan 0.208mg 0.179mg Barley
Threonine 0.424mg 0.469mg Wild rice
Isoleucine 0.456mg 0.618mg Wild rice
Leucine 0.848mg 1.018mg Wild rice
Lysine 0.465mg 0.629mg Wild rice
Methionine 0.24mg 0.438mg Wild rice
Phenylalanine 0.7mg 0.721mg Wild rice
Valine 0.612mg 0.858mg Wild rice
Histidine 0.281mg 0.384mg Wild rice
Saturated Fat 0.482g 0.156g Wild rice
Monounsaturated Fat 0.295g 0.159g Barley
Polyunsaturated fat 1.108g 0.676g Barley

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Wild rice
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
36%
Barley
39%
Wild rice
Minerals Daily Need Coverage Score
80%
Barley
96%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.326g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.5)
Which food is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 29)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/169726/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.