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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 of Selenium 14% more than Millet.
  • Barley contains 3 times more Fiber than Millet. Barley contains 3.8g of Fiber, while Millet contains 1.3g.

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
4
:
6
Millet
Contains more Calcium +266.7%
Contains more Iron +111.1%
Contains more Potassium +50%
Contains more Selenium +855.6%
Contains more Magnesium +100%
Contains more Phosphorus +85.2%
Contains less Sodium -33.3%
Contains more Zinc +11%
Contains more Copper +53.3%
Equal in Manganese - 0.272
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 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Contains more Calcium +266.7%
Contains more Iron +111.1%
Contains more Potassium +50%
Contains more Selenium +855.6%
Contains more Magnesium +100%
Contains more Phosphorus +85.2%
Contains less Sodium -33.3%
Contains more Zinc +11%
Contains more Copper +53.3%
Equal in Manganese - 0.272

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
5
:
5
Millet
Contains more Vitamin A +133.3%
Contains more Vitamin B3 +55.1%
Contains more Choline +19.6%
Contains more Vitamin K +166.7%
Contains more Vitamin E +100%
Contains more Vitamin B1 +27.7%
Contains more Vitamin B2 +32.3%
Contains more Vitamin B5 +26.7%
Contains more Folate +18.8%
Equal in Vitamin B6 - 0.108
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 0% 21% 15% 39% 9% 27% 12% 0% 8% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 0% 27% 19% 25% 11% 25% 15% 0% 7% 1%
Contains more Vitamin A +133.3%
Contains more Vitamin B3 +55.1%
Contains more Choline +19.6%
Contains more Vitamin K +166.7%
Contains more Vitamin E +100%
Contains more Vitamin B1 +27.7%
Contains more Vitamin B2 +32.3%
Contains more Vitamin B5 +26.7%
Contains more Folate +18.8%
Equal in Vitamin B6 - 0.108

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Millet
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
10%
Millet
Minerals Daily Need Coverage Score
24%
Barley
22%
Millet

Comparison summary

Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 0.15g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 1mg)
Which food is cheaper?
Millet
Millet is cheaper (difference - $0.9)
Which food is lower in Saturated Fat?
Barley
Barley is lower in Saturated Fat (difference - 0.079g)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 43)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.