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Barley vs. Amaranth grain — In-Depth Nutrition Comparison

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How are Barley and Amaranth grain different?

  • Barley is richer in Vitamin B3, Fiber, Vitamin B1, and Selenium, while Amaranth grain is higher in Manganese, Phosphorus, Magnesium, and Iron.
  • Amaranth grain covers your daily need of Manganese 26% more than Barley.
  • Barley contains 9 times more Vitamin B3 than Amaranth grain. Barley contains 2.063mg of Vitamin B3, while Amaranth grain contains 0.235mg.

Barley, pearled, cooked and Amaranth grain, cooked types were used in this article.

Infographic

Barley vs Amaranth grain 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 less Sodium -50%
Contains more Selenium +56.4%
Contains more Calcium +327.3%
Contains more Iron +57.9%
Contains more Magnesium +195.5%
Contains more Phosphorus +174.1%
Contains more Potassium +45.2%
Contains more Copper +41.9%
Contains more Manganese +229.7%
Equal in Zinc - 0.86
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 50% 16% 24% 9% 1% 23% 35% 34% 47%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Contains less Sodium -50%
Contains more Selenium +56.4%
Contains more Calcium +327.3%
Contains more Iron +57.9%
Contains more Magnesium +195.5%
Contains more Phosphorus +174.1%
Contains more Potassium +45.2%
Contains more Copper +41.9%
Contains more Manganese +229.7%
Equal in Zinc - 0.86

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
10
:
Contains more Vitamin B1 +453.3%
Contains more Vitamin B2 +181.8%
Contains more Vitamin B3 +777.9%
Contains more Vitamin E +1800%
Contains more Folate +37.5%
Equal in Vitamin B6 - 0.113
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 21% 15% 39% 9% 27% 12% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0%
Contains more Vitamin B1 +453.3%
Contains more Vitamin B2 +181.8%
Contains more Vitamin B3 +777.9%
Contains more Vitamin E +1800%
Contains more Folate +37.5%
Equal in Vitamin B6 - 0.113

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +51%
Contains more Protein +68.1%
Contains more Fats +259.1%
Contains more Other +175%
Equal in Water - 75.16
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Contains more Carbs +51%
Contains more Protein +68.1%
Contains more Fats +259.1%
Contains more Other +175%
Equal in Water - 75.16

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Barley Amaranth grain
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Barley Amaranth grain Opinion
Net carbs 24.42g 16.59g Barley
Protein 2.26g 3.8g Amaranth grain
Fats 0.44g 1.58g Amaranth grain
Carbs 28.22g 18.69g Barley
Calories 123kcal 102kcal Barley
Starch 16.23g Amaranth grain
Sugar 0.28g Amaranth grain
Fiber 3.8g 2.1g Barley
Calcium 11mg 47mg Amaranth grain
Iron 1.33mg 2.1mg Amaranth grain
Magnesium 22mg 65mg Amaranth grain
Phosphorus 54mg 148mg Amaranth grain
Potassium 93mg 135mg Amaranth grain
Sodium 3mg 6mg Barley
Zinc 0.82mg 0.86mg Amaranth grain
Copper 0.105mg 0.149mg Amaranth grain
Manganese 0.259mg 0.854mg Amaranth grain
Selenium 8.6µg 5.5µg Barley
Vitamin A 7IU Barley
Vitamin E 0.01mg 0.19mg Amaranth grain
Vitamin B1 0.083mg 0.015mg Barley
Vitamin B2 0.062mg 0.022mg Barley
Vitamin B3 2.063mg 0.235mg Barley
Vitamin B5 0.135mg Barley
Vitamin B6 0.115mg 0.113mg Barley
Folate 16µg 22µg Amaranth grain
Vitamin K 0.8µg Barley
Tryptophan 0.038mg Barley
Threonine 0.077mg Barley
Isoleucine 0.083mg Barley
Leucine 0.154mg Barley
Lysine 0.084mg Barley
Methionine 0.043mg Barley
Phenylalanine 0.127mg Barley
Valine 0.111mg Barley
Histidine 0.051mg Barley
Saturated Fat 0.093g Amaranth grain
Monounsaturated Fat 0.057g Barley
Polyunsaturated fat 0.214g Barley

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Amaranth grain
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
10%
Barley
5%
Amaranth grain
Minerals Daily Need Coverage Score
24%
Barley
43%
Amaranth grain

Comparison summary

Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 69)
Which food is cheaper?
Barley
Barley is cheaper (difference - $1.5)
Which food is richer in vitamins?
Barley
Barley is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 0.28g)
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.093g)
Which food is richer in minerals?
Amaranth grain
Amaranth grain is relatively richer in minerals

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/170285/nutrients
  2. Amaranth grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.