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.
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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
Contains
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Calcium
+57.1%
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Iron
+83.7%
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Magnesium
+33.1%
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Phosphorus
+64%
Contains
less
Sodium
-41.7%
Contains
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Zinc
+115.2%
Equal in Potassium - 427
Equal in Copper - 0.524
Contains
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Calcium
+57.1%
Contains
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Iron
+83.7%
Contains
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Magnesium
+33.1%
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Phosphorus
+64%
Contains
less
Sodium
-41.7%
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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
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Contains
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Vitamin A
+15.8%
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Vitamin B1
+461.7%
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Vitamin K
+15.8%
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Vitamin E
+43.9%
Contains
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Vitamin B3
+46.2%
Contains
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Vitamin B5
+280.9%
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Vitamin B6
+23%
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Folate
+400%
Equal in Vitamin B2 - 0.262
Contains
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Vitamin A
+15.8%
Contains
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Vitamin B1
+461.7%
Contains
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Vitamin K
+15.8%
Contains
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Vitamin E
+43.9%
Contains
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Vitamin B3
+46.2%
Contains
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Vitamin B5
+280.9%
Contains
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Vitamin B6
+23%
Contains
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Folate
+400%
Equal in Vitamin B2 - 0.262
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+113%
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Water
+21.6%
Contains
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Other
+50.3%
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Protein
+18%
Equal in Carbs - 74.9
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Fats
+113%
Contains
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Water
+21.6%
Contains
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Other
+50.3%
Contains
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Protein
+18%
Equal in Carbs - 74.9
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+85.5%
Contains
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Polyunsaturated fat
+63.9%
Contains
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Saturated Fat
-67.6%
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Monounsaturated Fat
+85.5%
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Polyunsaturated fat
+63.9%
Contains
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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.
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in price |
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Lower in Sugar |
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Lower in glycemic index |
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Lower in Cholesterol | Equal | ||
Rich in minerals | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 56.18g | 68.7g |
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Protein | 12.48g | 14.73g |
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Fats | 2.3g | 1.08g |
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Carbs | 73.48g | 74.9g |
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Calories | 354kcal | 357kcal |
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Sugar | 0.8g | 2.5g |
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Fiber | 17.3g | 6.2g |
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Calcium | 33mg | 21mg |
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Iron | 3.6mg | 1.96mg |
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Magnesium | 133mg | 177mg |
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Phosphorus | 264mg | 433mg |
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Potassium | 452mg | 427mg |
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Sodium | 12mg | 7mg |
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Zinc | 2.77mg | 5.96mg |
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Copper | 0.498mg | 0.524mg |
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Vitamin A | 22IU | 19IU |
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Vitamin A RAE | 1µg | 1µg | |
Vitamin E | 0.57mg | 0.82mg |
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Vitamin B1 | 0.646mg | 0.115mg |
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Vitamin B2 | 0.285mg | 0.262mg |
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Vitamin B3 | 4.604mg | 6.733mg |
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Vitamin B5 | 0.282mg | 1.074mg |
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Vitamin B6 | 0.318mg | 0.391mg |
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Folate | 19µg | 95µg |
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Vitamin K | 2.2µg | 1.9µg |
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Tryptophan | 0.208mg | 0.179mg |
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Threonine | 0.424mg | 0.469mg |
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Isoleucine | 0.456mg | 0.618mg |
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Leucine | 0.848mg | 1.018mg |
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Lysine | 0.465mg | 0.629mg |
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Methionine | 0.24mg | 0.438mg |
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Phenylalanine | 0.7mg | 0.721mg |
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Valine | 0.612mg | 0.858mg |
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Histidine | 0.281mg | 0.384mg |
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Saturated Fat | 0.482g | 0.156g |
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Monounsaturated Fat | 0.295g | 0.159g |
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Polyunsaturated fat | 1.108g | 0.676g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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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%

39%

Minerals Daily Need Coverage Score
80%

96%

Comparison summary
Which food contains less Sodium?

Wild rice contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?

Wild rice is lower in Saturated Fat (difference - 0.326g)
Which food is cheaper?

Wild rice is cheaper (difference - $1.5)
Which food is lower in Sugar?

Barley is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?

Barley is lower in glycemic index (difference - 29)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.