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  6. Barley vs. Millet

Barley vs. Millet — In-Depth Nutrition Comparison

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How are barley and millet different?

  • Barley is richer in selenium, fiber, and iron, while millet is higher in phosphorus, copper, and magnesium.
  • Barley covers your daily need for selenium, 14% more than millet.
  • Barley contains 3 times more fiber than millet. Barley contains 3.8g of fiber, while millet contains 1.3g.
  • Millet has a higher glycemic index (71) than barley (28).

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

Infographic

Barley vs Millet 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
4
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%
Millet
Millet
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 0.9% 5.5% 24% 54% 25% 43% 0.26% 35% 4.9%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +50%
Contains more IronIron +111.1%
Contains more SeleniumSelenium +855.6%
Contains more MagnesiumMagnesium +100%
Contains more CopperCopper +53.3%
Contains more ZincZinc +11%
Contains more PhosphorusPhosphorus +85.2%
Contains less SodiumSodium -33.3%
~equal in Manganese ~0.272mg

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
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.2% 21% 14% 39% 8.1% 27% 0% 2% 12%
Millet
Millet
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.4% 27% 19% 25% 10% 25% 0% 0.75% 14%
Contains more Vitamin B3Vitamin B3 +55.1%
Contains more Vitamin KVitamin K +166.7%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +27.7%
Contains more Vitamin B2Vitamin B2 +32.3%
Contains more Vitamin B5Vitamin B5 +26.7%
Contains more FolateFolate +18.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B6 ~0.108mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley Millet DV% diff.
Selenium 8.6µg 0.9µg 14%
Fiber 3.8g 1.3g 10%
Iron 1.33mg 0.63mg 9%
Phosphorus 54mg 100mg 7%
Copper 0.105mg 0.161mg 6%
Magnesium 22mg 44mg 5%
Vitamin B3 2.063mg 1.33mg 5%
Protein 2.26g 3.51g 3%
Carbs 28.22g 23.67g 2%
Vitamin B1 0.083mg 0.106mg 2%
Vitamin B2 0.062mg 0.082mg 2%
Polyunsaturated fat 0.214g 0.508g 2%
Fats 0.44g 1g 1%
Calcium 11mg 3mg 1%
Potassium 93mg 62mg 1%
Zinc 0.82mg 0.91mg 1%
Manganese 0.259mg 0.272mg 1%
Vitamin B5 0.135mg 0.171mg 1%
Vitamin B6 0.115mg 0.108mg 1%
Folate 16µg 19µg 1%
Calories 123kcal 119kcal 0%
Protein per 100 calories 1.8g 2.9g N/A
Calories per 10 g protein 544kcal 339kcal N/A
Weight per 100 calories 81g 84g N/A
Net carbs 24.42g 22.37g N/A
Sugar 0.28g 0.13g N/A
Sodium 3mg 2mg 0%
Vitamin E 0.01mg 0.02mg 0%
Vitamin K 0.8µg 0.3µg 0%
Choline 13.4mg 11.2mg 0%
Saturated fat 0.093g 0.172g 0%
Monounsaturated fat 0.057g 0.184g 0%
Tryptophan 0.038mg 0.038mg 0%
Threonine 0.077mg 0.113mg 0%
Isoleucine 0.083mg 0.148mg 0%
Leucine 0.154mg 0.446mg 0%
Lysine 0.084mg 0.067mg 0%
Methionine 0.043mg 0.07mg 0%
Phenylalanine 0.127mg 0.185mg 0%
Valine 0.111mg 0.184mg 0%
Histidine 0.051mg 0.075mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
1
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
Millet
Millet
4
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more CarbsCarbs +19.2%
Contains more ProteinProtein +55.3%
Contains more FatsFats +127.3%
Contains more OtherOther +46.4%
~equal in Water ~71.41g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
1
26% 16% 59%
Saturated fat: Sat. Fat 0.093 g
Monounsaturated fat: Mono. Fat 0.057 g
Polyunsaturated fat: Poly. Fat 0.214 g
Millet
Millet
2
20% 21% 59%
Saturated fat: Sat. Fat 0.172 g
Monounsaturated fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated fat -45.9%
Contains more Mono. FatMonounsaturated fat +222.8%
Contains more Poly. FatPolyunsaturated fat +137.4%

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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. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.