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Barley vs. Wild rice — In-Depth Nutrition Comparison

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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 of 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.

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.
Contains more Calcium +1000%
Contains more Iron +500%
Contains more Magnesium +315.6%
Contains more Phosphorus +222%
Contains more Potassium +347.5%
Contains more Zinc +106.7%
Contains more Copper +311.6%
Contains more Manganese +589%
Contains more Selenium +4612.5%
Contains less Sodium -75%
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 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +1000%
Contains more Iron +500%
Contains more Magnesium +315.6%
Contains more Phosphorus +222%
Contains more Potassium +347.5%
Contains more Zinc +106.7%
Contains more Copper +311.6%
Contains more Manganese +589%
Contains more Selenium +4612.5%
Contains less Sodium -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
:
Contains more Vitamin A +633.3%
Contains more Vitamin E +137.5%
Contains more Vitamin B1 +1142.3%
Contains more Vitamin B2 +227.6%
Contains more Vitamin B3 +257.7%
Contains more Vitamin B5 +83.1%
Contains more Vitamin B6 +135.6%
Contains more Vitamin K +340%
Contains more Folate +36.8%
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 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin A +633.3%
Contains more Vitamin E +137.5%
Contains more Vitamin B1 +1142.3%
Contains more Vitamin B2 +227.6%
Contains more Vitamin B3 +257.7%
Contains more Vitamin B5 +83.1%
Contains more Vitamin B6 +135.6%
Contains more Vitamin K +340%
Contains more Folate +36.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +212.8%
Contains more Fats +576.5%
Contains more Carbs +244.3%
Contains more Other +475%
Contains more Water +683.2%
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 Protein +212.8%
Contains more Fats +576.5%
Contains more Carbs +244.3%
Contains more Other +475%
Contains more Water +683.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +490%
Contains more Polyunsaturated fat +420.2%
Contains less Saturated Fat -89.8%
26% 16% 59%
Saturated Fat: 0.482 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 1.108 g
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +490%
Contains more Polyunsaturated fat +420.2%
Contains less Saturated Fat -89.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Barley Wild rice Opinion
Net carbs 56.18g 19.54g Barley
Protein 12.48g 3.99g Barley
Fats 2.3g 0.34g Barley
Carbs 73.48g 21.34g Barley
Calories 354kcal 101kcal Barley
Fructose 0.2g Wild rice
Sugar 0.8g 0.73g Wild rice
Fiber 17.3g 1.8g Barley
Calcium 33mg 3mg Barley
Iron 3.6mg 0.6mg Barley
Magnesium 133mg 32mg Barley
Phosphorus 264mg 82mg Barley
Potassium 452mg 101mg Barley
Sodium 12mg 3mg Wild rice
Zinc 2.77mg 1.34mg Barley
Copper 0.498mg 0.121mg Barley
Manganese 1.943mg 0.282mg Barley
Selenium 37.7µg 0.8µg Barley
Vitamin A 22IU 3IU Barley
Vitamin A RAE 1µg 0µg Barley
Vitamin E 0.57mg 0.24mg Barley
Vitamin B1 0.646mg 0.052mg Barley
Vitamin B2 0.285mg 0.087mg Barley
Vitamin B3 4.604mg 1.287mg Barley
Vitamin B5 0.282mg 0.154mg Barley
Vitamin B6 0.318mg 0.135mg Barley
Folate 19µg 26µg Wild rice
Vitamin K 2.2µg 0.5µg Barley
Tryptophan 0.208mg 0.049mg Barley
Threonine 0.424mg 0.127mg Barley
Isoleucine 0.456mg 0.167mg Barley
Leucine 0.848mg 0.276mg Barley
Lysine 0.465mg 0.17mg Barley
Methionine 0.24mg 0.119mg Barley
Phenylalanine 0.7mg 0.195mg Barley
Valine 0.612mg 0.232mg Barley
Histidine 0.281mg 0.104mg Barley
Saturated Fat 0.482g 0.049g Wild rice
Monounsaturated Fat 0.295g 0.05g Barley
Polyunsaturated fat 1.108g 0.213g 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 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
10%
Wild rice
Minerals Daily Need Coverage Score
110%
Barley
21%
Wild rice

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 0.07g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.433g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Barley
Barley is relatively richer in minerals
Which food is richer in vitamins?
Barley
Barley is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.