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Barley vs. Beans — In-Depth Nutrition Comparison

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A recap on the differences between barley and beans

  • Barley is higher in iron, vitamin B3, and selenium, yet beans are higher in copper, phosphorus, fiber, potassium, vitamin B1, and zinc.
  • Barley covers your daily iron needs 13% more than beans.
  • Barley contains 5 times more vitamin B3 than beans. While barley contains 2.063mg of vitamin B3, beans contain only 0.43mg.

Food varieties used in this article are Barley, pearled, cooked and Beans, baked, canned, no salt added.

Infographic

Barley vs Beans infographic
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Barley
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.3% 8.2% 50% 35% 22% 23% 0.39% 34% 47%
Beans
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more IronIron +358.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +91.1%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +354.5%
Contains more PotassiumPotassium +218.3%
Contains more CopperCopper +96.2%
Contains more ZincZinc +70.7%
Contains more PhosphorusPhosphorus +92.6%
Contains less SodiumSodium -66.7%

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
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.2% 0% 21% 14% 39% 8.1% 27% 0% 2% 12% 7.3%
Beans
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin B3Vitamin B3 +379.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin B1Vitamin B1 +80.7%
Contains more Vitamin B6Vitamin B6 +13%
Contains more FolateFolate +50%
Contains more CholineCholine +129.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.06mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.8µg

All nutrients comparison - raw data values

Nutrient Barley Beans DV% diff.
Iron 1.33mg 0.29mg 13%
Copper 0.105mg 0.206mg 11%
Manganese 0.259mg 11%
Vitamin B3 2.063mg 0.43mg 10%
Fiber 3.8g 5.5g 7%
Selenium 8.6µg 4.5µg 7%
Phosphorus 54mg 104mg 7%
Potassium 93mg 296mg 6%
Vitamin B1 0.083mg 0.15mg 6%
Zinc 0.82mg 1.4mg 5%
Protein 2.26g 4.8g 5%
Calcium 11mg 50mg 4%
Vitamin C 0mg 3.1mg 3%
Carbs 28.22g 20.49g 3%
Choline 13.4mg 30.8mg 3%
Vitamin B5 0.135mg 3%
Folate 16µg 24µg 2%
Magnesium 22mg 32mg 2%
Vitamin B6 0.115mg 0.13mg 1%
Calories 123kcal 105kcal 1%
Vitamin E 0.01mg 0.15mg 1%
Vitamin A 0µg 5µg 1%
Fats 0.44g 0.4g 0%
Net carbs 24.42g 14.99g N/A
Sugar 0.28g 7.78g N/A
Sodium 3mg 1mg 0%
Vitamin B2 0.062mg 0.06mg 0%
Vitamin K 0.8µg 0.8µg 0%
Saturated fat 0.093g 0.103g 0%
Monounsaturated fat 0.057g 0.035g 0%
Polyunsaturated fat 0.214g 0.172g 0%
Tryptophan 0.038mg 0%
Threonine 0.077mg 0%
Isoleucine 0.083mg 0%
Leucine 0.154mg 0%
Lysine 0.084mg 0%
Methionine 0.043mg 0%
Phenylalanine 0.127mg 0%
Valine 0.111mg 0%
Histidine 0.051mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
2
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more CarbsCarbs +37.7%
Contains more ProteinProtein +112.4%
Contains more OtherOther +510.7%
~equal in Fats ~0.4g
~equal in Water ~72.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
3
26% 16% 59%
Saturated fat: Sat. Fat 0.093 g
Monounsaturated fat: Mono. Fat 0.057 g
Polyunsaturated fat: Poly. Fat 0.214 g
Beans
0
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains less Sat. FatSaturated fat -9.7%
Contains more Mono. FatMonounsaturated fat +62.9%
Contains more Poly. FatPolyunsaturated fat +24.4%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.