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  6. Barley vs. Yam

Barley vs. Yam — In-Depth Nutrition Comparison

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A recap on differences between Barley and Yam

  • Yam has less Selenium, Manganese, Fiber, Vitamin B1, Iron, Copper, Phosphorus, Magnesium, Vitamin B3, and Zinc.
  • Barley covers your daily Selenium needs 67% more than Yam.
  • Yam contains 12 times less Zinc than Barley. Barley contains 2.77mg of Zinc, while Yam contains 0.24mg.

Food varieties used in this article are Barley, hulled and Yam, raw.

Infographic

Barley vs Yam 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
Barley
8
:
2
Yam
Yam
Contains more Calcium +94.1%
Contains more Iron +566.7%
Contains more Magnesium +533.3%
Contains more Phosphorus +380%
Contains more Zinc +1054.2%
Contains more Copper +179.8%
Contains more Manganese +389.4%
Contains more Selenium +5285.7%
Contains more Potassium +80.5%
Contains less Sodium -25%
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 135% 95% 114% 40% 2% 76% 166% 254% 206%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Calcium +94.1%
Contains more Iron +566.7%
Contains more Magnesium +533.3%
Contains more Phosphorus +380%
Contains more Zinc +1054.2%
Contains more Copper +179.8%
Contains more Manganese +389.4%
Contains more Selenium +5285.7%
Contains more Potassium +80.5%
Contains less Sodium -25%

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
Barley
5
:
5
Yam
Yam
Contains more Vitamin E +62.9%
Contains more Vitamin B1 +476.8%
Contains more Vitamin B2 +790.6%
Contains more Vitamin B3 +734.1%
Contains more Vitamin A +527.3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +11.3%
Contains more Folate +21.1%
Equal in Vitamin B6 - 0.293
Equal in Vitamin K - 2.3
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%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin E +62.9%
Contains more Vitamin B1 +476.8%
Contains more Vitamin B2 +790.6%
Contains more Vitamin B3 +734.1%
Contains more Vitamin A +527.3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +11.3%
Contains more Folate +21.1%
Equal in Vitamin B6 - 0.293
Equal in Vitamin K - 2.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
4
:
1
Yam
Yam
Contains more Protein +715.7%
Contains more Fats +1252.9%
Contains more Carbs +163.6%
Contains more Other +180.5%
Contains more Water +637.3%
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
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Protein +715.7%
Contains more Fats +1252.9%
Contains more Carbs +163.6%
Contains more Other +180.5%
Contains more Water +637.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +4816.7%
Contains more Polyunsaturated fat +1357.9%
Contains less Saturated Fat -92.3%
Barley
26% 16% 59%
Saturated Fat: 0.482 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 1.108 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +4816.7%
Contains more Polyunsaturated fat +1357.9%
Contains less Saturated Fat -92.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Barley Yam
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 Yam Opinion
Net carbs 56.18g 23.78g Barley
Protein 12.48g 1.53g Barley
Fats 2.3g 0.17g Barley
Carbs 73.48g 27.88g Barley
Calories 354kcal 118kcal Barley
Sugar 0.8g 0.5g Yam
Fiber 17.3g 4.1g Barley
Calcium 33mg 17mg Barley
Iron 3.6mg 0.54mg Barley
Magnesium 133mg 21mg Barley
Phosphorus 264mg 55mg Barley
Potassium 452mg 816mg Yam
Sodium 12mg 9mg Yam
Zinc 2.77mg 0.24mg Barley
Copper 0.498mg 0.178mg Barley
Manganese 1.943mg 0.397mg Barley
Selenium 37.7µg 0.7µg Barley
Vitamin A 22IU 138IU Yam
Vitamin A RAE 1µg 7µg Yam
Vitamin E 0.57mg 0.35mg Barley
Vitamin C 0mg 17.1mg Yam
Vitamin B1 0.646mg 0.112mg Barley
Vitamin B2 0.285mg 0.032mg Barley
Vitamin B3 4.604mg 0.552mg Barley
Vitamin B5 0.282mg 0.314mg Yam
Vitamin B6 0.318mg 0.293mg Barley
Folate 19µg 23µg Yam
Vitamin K 2.2µg 2.3µg Yam
Tryptophan 0.208mg 0.012mg Barley
Threonine 0.424mg 0.054mg Barley
Isoleucine 0.456mg 0.052mg Barley
Leucine 0.848mg 0.096mg Barley
Lysine 0.465mg 0.059mg Barley
Methionine 0.24mg 0.021mg Barley
Phenylalanine 0.7mg 0.071mg Barley
Valine 0.612mg 0.062mg Barley
Histidine 0.281mg 0.034mg Barley
Saturated Fat 0.482g 0.037g Yam
Monounsaturated Fat 0.295g 0.006g Barley
Polyunsaturated fat 1.108g 0.076g Barley

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Yam
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
19%
Yam
Minerals Daily Need Coverage Score
110%
Barley
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.445g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $1.3)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 23)
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.