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Barley vs. Bean — In-Depth Nutrition Comparison

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A recap on differences between Barley and Bean

  • Barley is higher in Iron, Vitamin B3, and Selenium, yet Bean is higher in Copper, Phosphorus, Fiber, Potassium, Vitamin B1, and Zinc.
  • Barley covers your daily Iron needs 13% more than Bean.
  • Barley contains 5 times more Vitamin B3 than Bean. While Barley contains 2.063mg of Vitamin B3, Bean contains only 0.43mg.

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

Infographic

Barley vs Bean 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
3
:
7
Bean
Contains more Iron +358.6%
Contains more Selenium +91.1%
Contains more Calcium +354.5%
Contains more Magnesium +45.5%
Contains more Phosphorus +92.6%
Contains more Potassium +218.3%
Contains less Sodium -66.7%
Contains more Zinc +70.7%
Contains more Copper +96.2%
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% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +358.6%
Contains more Selenium +91.1%
Contains more Calcium +354.5%
Contains more Magnesium +45.5%
Contains more Phosphorus +92.6%
Contains more Potassium +218.3%
Contains less Sodium -66.7%
Contains more Zinc +70.7%
Contains more Copper +96.2%

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
3
:
6
Bean
Contains more Vitamin B3 +379.8%
Contains more Vitamin A +1414.3%
Contains more Vitamin E +1400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +80.7%
Contains more Vitamin B6 +13%
Contains more Folate +50%
Equal in Vitamin B2 - 0.06
Equal in Vitamin K - 0.8
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 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin B3 +379.8%
Contains more Vitamin A +1414.3%
Contains more Vitamin E +1400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +80.7%
Contains more Vitamin B6 +13%
Contains more Folate +50%
Equal in Vitamin B2 - 0.06
Equal in Vitamin K - 0.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
2
:
3
Bean
Contains more Carbs +37.7%
Contains more Protein +112.4%
Contains more Other +510.7%
Equal in Fats - 0.4
Equal in Water - 72.6
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
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 Carbs +37.7%
Contains more Protein +112.4%
Contains more Other +510.7%
Equal in Fats - 0.4
Equal in Water - 72.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
3
:
0
Bean
Contains more Monounsaturated Fat +62.9%
Contains more Polyunsaturated fat +24.4%
26% 16% 59%
Saturated Fat: 0.093 g
Monounsaturated Fat: 0.057 g
Polyunsaturated fat: 0.214 g
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +62.9%
Contains more Polyunsaturated fat +24.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Barley Bean Opinion
Net carbs 24.42g 14.99g Barley
Protein 2.26g 4.8g Bean
Fats 0.44g 0.4g Barley
Carbs 28.22g 20.49g Barley
Calories 123kcal 105kcal Barley
Sugar 0.28g 7.78g Barley
Fiber 3.8g 5.5g Bean
Calcium 11mg 50mg Bean
Iron 1.33mg 0.29mg Barley
Magnesium 22mg 32mg Bean
Phosphorus 54mg 104mg Bean
Potassium 93mg 296mg Bean
Sodium 3mg 1mg Bean
Zinc 0.82mg 1.4mg Bean
Copper 0.105mg 0.206mg Bean
Manganese 0.259mg Barley
Selenium 8.6µg 4.5µg Barley
Vitamin A 7IU 106IU Bean
Vitamin A RAE 0µg 5µg Bean
Vitamin E 0.01mg 0.15mg Bean
Vitamin C 0mg 3.1mg Bean
Vitamin B1 0.083mg 0.15mg Bean
Vitamin B2 0.062mg 0.06mg Barley
Vitamin B3 2.063mg 0.43mg Barley
Vitamin B5 0.135mg Barley
Vitamin B6 0.115mg 0.13mg Bean
Folate 16µg 24µg Bean
Vitamin K 0.8µg 0.8µg
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 0.103g Barley
Monounsaturated Fat 0.057g 0.035g Barley
Polyunsaturated fat 0.214g 0.172g Barley

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Bean
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
11%
Bean
Minerals Daily Need Coverage Score
24%
Barley
25%
Bean

Comparison summary

Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 2mg)
Which food is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 7.5g)
Which food is lower in Saturated Fat?
Barley
Barley is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1.5)
Which food is richer in minerals?
?
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.
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/170285/nutrients
  2. Bean - 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.