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Barley vs. Amaranth grain — Health Impact and Nutrition Comparison

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Article author photo Sveta Badalyan by Sveta Badalyan | Last updated on March 11, 2024
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Barley
vs
Amaranth grain

Summary

Amaranth grain has more magnesium, phosphorus, manganese, iron, potassium, calcium, copper, zinc, folate, and vitamin E. In contrast, barley provides more selenium, choline, and vitamins B1, B2, B3, B5, and K. Moreover, barley has more net carbs, fiber, and calories, whereas amaranth grain provides more protein, fats, sodium, and oxalates.

Introduction

Amaranth comes from Mexico and Central America. It was a staple food for the Aztecs and was also grown by the Incas in South America.

Barley is among the earliest cultivated grains globally, with historical evidence of its cultivation dating back to ancient civilizations in the Middle East.

Nutrition

In this section, we will compare the nutritional values of cooked barley and cooked amaranth grain, concentrating on differences.

Macronutrients and Calories

Barley is denser compared to amaranth grain. Barley contains 69% water, whereas amaranth grain contains 75% water. Barley provides more calories and carbs, while amaranth has more protein and fats.

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

Calories

Compared to amaranth grain, barley provides more calories per hundred grams. A 100g amaranth grain has 102 calories, whereas barley has 123 calories. The serving size for amaranth grain and barley is 1 cup. One serving of amaranth grain has 251 kcal (246g), whereas one serving of barley provides 193 kcal (157g).

Protein

Amaranth grain and barley are not good sources of protein. A hundred grams of barley provides 2.26g of protein, whereas amaranth grain has 3.8g.

Gluten

Amaranth grain is gluten-free, whereas barley contains gluten (1, 2).

Fats

Amaranth grain has more fat than barley. In a 100g serving, amaranth grain and barley have 1.58g and 0.44g of fat, respectively.

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 16% 59%
Saturated Fat: 0.093 g
Monounsaturated Fat: 0.057 g
Polyunsaturated fat: 0.214 g

Carbohydrates

Barley is high in totalnet carbs, and dietary fiber content.

100g of amaranth grain contains 18.69g of carbohydrates, of which 2.1g are dietary fiber and 16.59g are net carbs.

100g of barley contains 28.2g of carbohydrates, of which 3.8g are dietary fiber and 24.4g are net carbs.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 16.23 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Vitamins

Amaranth grain provides more folate and vitamin E. On the other hand, barley contains more vitamin B1 and vitamin B3. Moreover, barley has small amounts of vitamin K. Both lack vitamin C and vitamin D.

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

Minerals

Barley has over 1.5 times more selenium, whereas amaranth grain has five times more calcium and over three times more manganesemagnesium, and phosphorus. Amaranth grain also has more potassium, iron, copper, and zinc. On the other hand, barley has two times less sodium

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

Oxalate content

Amaranth grain provides over 56 times more oxalates. A hundred grams of amaranth grain contains 1510mg of oxalates, whereas the oxalate content of barley is only 27mg.  

Glycemic Index

Overall, amaranth grain has a higher glycemic index. Amaranth grain has a glycemic index of 97. The glycemic index of barley is 28. The GI for amaranth grain falls in the high category, whereas barley is a low-GI food.

Glycemic Load 

The average glycemic load of barley is 14, whereas the glycemic load of amaranth grain is 40. Barley falls in the medium category, whereas amaranth grain falls in the high category.

Acidity

The potential renal acid load (PRAL) is a way to measure the acidity of the food. The PRAL value of barley is 0.4, whereas amaranth grain has the PRAL value of 2.2. Both are acid-forming, the amaranth grain being more acid-forming.

Weight Loss & Diets

Vegan/ Vegetarian: Vegan diets exclude all animal products, including meat, dairy, eggs, and honey. Amaranth grain and barley are plant-based foods, making them entirely suitable for a vegan diet. Vegetarians do not eat meat and may consume dairy products and eggs. Both are suitable for vegetarian diets. 

Mediterranean: Barley and amaranth grain can be part of this diet.

Keto: The keto diet includes low-carb, high-fat, and high-protein foods. 

Due to their high carb content, amaranth grain and barley are not keto-friendly.

Paleo: The paleo diet focuses on consuming natural, unadulterated foods and avoiding manufactured foods. Amaranth grain and barley are not paleo-friendly.

Gluten-free: Barley contains gluten and is not suitable for individuals following a gluten-free diet. On the other hand, amaranth grain is a good option in a gluten-free diet, and you can use it as a substitute for gluten-containing grains like barley, wheat, and rye.

Health Benefits

Antioxidant Properties

Whole grains like amaranth and barley are good sources of phytochemicals and have antioxidant and anti-inflammatory activities (3, 4, 5).

Diabetes

Amaranth grain has anti-diabetic properties. It may lower blood sugar levels (3).

Amaranth grain may improve calcium homeostasis, increase calcium content in the diet, improve calcium signaling in blood, kidney, and liver tissues, and enhance tissue protection against oxidative stress. In this way, amaranth grain may potentially aid in the control of Type 2 diabetes (6). 

Additionally, aqueous extract from steamed red amaranth leaves has shown potential against diabetic retinopathy (3).

Prolonged consumption of the hydroalcoholic extract from barley seeds may offer advantages in managing and controlling diabetes mellitus. This effect is through the euglycemic agents such as biguanides (7). 

Another study suggested that a mixture of barley and rice may reduce postprandial blood sugar levels in individuals with Type 2 diabetes (8).

Digestive Health

Barley contains nutrients like beta-glucan, which may aid gut health.

Eating barley leads to alterations in the gut microbiota. The study revealed a positive correlation between the consumption of barley and increased levels of Bifidobacterium and Butyricicoccus in the gut (5, 9).

Pseudocereals such as amaranth grain, quinoa, and buckwheat could benefit the gut microbiota. They may positively impact the body's metabolism (10).

Cancer

According to the study, amaranth grain has antiproliferative and anticancer properties. It may inhibit cancer cell growth and cause apoptosis (3, 4).

Barley consumption may induce apoptosis. According to the study, barley extract may reduce prostate and breast cancer cell proliferation (11).

Barley extract also may reduce the growth of colon cancer cells while leaving colon epithelial cells unaffected (12).

Downsides and Risks

Gluten-Related Disorders

Barley contains gluten, which can cause reactions in people with celiac disease or gluten sensitivity. People with gluten-related disorders ( celiac disease, non-celiac gluten sensitivity, gluten sensitivity) should use gluten-free grains and flour and avoid gluten-containing grains such as wheat, barley, and rye. Amaranth grain, quinoa, millet, and buckwheat are gluten-free grains and can be alternatives for people with celiac diseases or gluten sensitivity (1, 2, 13, 14).

Classification

Barley (Hordeum vulgare) belongs to the family Poaceae and the Hordeum genus. On the other hand, amaranth grain is classified as a dicot plant and belongs to the family Amaranthaceae and the Amaranthus genus.

Appearance

Barley grains are small, oval-shaped, and have an outer hull. Unlike it, amaranth grains are tiny, spherical, bead-like, and do not have an outer hull. Amaranth grains are much smaller than barley grains.

Barley is generally golden, tan, or pale beige. Depending on the variety, amaranth grain can vary in color from light cream to dark reddish-brown.

Barley grains have a firm texture and are typically smooth. In contrast, amaranth grains are silky and slightly glossy.

Taste and Use

Barley has a nutty flavor with a slightly sweet undertone, whereas amaranth grain has a slightly nutty taste with a hint of sweetness.

When cooked, barley has a chewy texture that adds a nice bite to dishes. When cooked, amaranth grain has a soft and slightly sticky texture. 

Barley's flavor is versatile and may adapt well to savory and sweet dishes. It has a comforting and wholesome taste that complements soups, stews, salads, and baked goods.

Amaranth grain has a rich and robust flavor that pairs well with different ingredients. Amaranth's flavor is more distinct than barley, with a peppery undertone that sets it apart. It can be used in savory and sweet dishes, adding a unique taste and texture. 

Barley flour can create a lighter and softer texture in baked goods than amaranth flour. In contrast, amaranth grain gives a denser and chewier texture. Barley flour contains gluten, which gives baked goods structure and elasticity. It is unsuitable for individuals with gluten intolerances, whereas you can use amaranth flour in gluten-free baking for cakes, muffins, pancakes, and other baked goods. Barley flour is used in baked goods like bread, muffins, and cookies, providing a unique flavor profile and texture.

Article author photo Sveta Badalyan
Education: General Medicine at YSMU
Last updated: March 11, 2024
Medically reviewed by Elen Khachatrian

Infographic

Barley vs Amaranth grain infographic
Infographic link

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

People also compare

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.