Barley vs Oats - Health impact and Nutrition Comparison

Taste

Barley has a relatively sweeter taste than other cereal grains; in addition to that, it has a nutty flavor. It takes about 30 min to cook barley. On the other hand, oats are relatively bitter and earthy in flavor. They are also associated with fruits or chocolate that come in ready-made packages. Similarly to barley, it takes around 30 min to cook oats. It is important to note that crushed or other oats like oatmeal are quicker to prepare and don't require 30 minutes.

Shelf life

Both are cereal that, if properly kept in a dry and dark area within proper containers, can last for one year, even more.

Price

They have similar prices; in general, barley might be cheaper than oats; however, the difference is irrelevant.

Culinary world

Barley is a cereal grain like oats with a wide range of usages in the culinary world. Barley can be used in cooking, alcohol making. It can be used in stews, porridges, and even bread making. Oats have some common preparations, but one additional importance is that oats are gluten-free and can be used as an alternative to baking and cooking for people who suffer from gluten intolerance.

Glycemic index

Barley has a lower glycemic index than oats. Barley is categorized as low glycemic index food, whereas oat is categorized as medium glycemic index food. Oat has double the glycemic index of barley.

Calories

Oats are higher in calories than barley, although it is important to mention that both are high calories.

Fibers

Both foods are rich in fibers. However, barley is richer in fibers and contains nearly 1.7 times more fibers than oats.

Protein

Oats contain more proteins than barley. The protein distribution is also high in both these foods. In the case of barley, gluten is the highest protein available, and in the case of oats, it is avenalin.

Fats

Oats contain higher amounts of fats than barley. They are nearly equally distributed among saturated, monounsaturated, and polyunsaturated fats. Nearly three times more fat is available in oats compared to barley.

Minerals

In this part, we are going to take into consideration 300g of each food when we are giving the % of each mineral concerning the recommended daily value.

Oats are richer in all types of minerals in comparison to barley, and oats satisfy more than 100% of the recommended daily value of the following minerals phosphorus, zinc, copper, magnesium, and iron. Oats are also richer in potassium. However, it is important to mention that barley also satisfies more than 100% of the recommended daily values of the following minerals, phosphorus, copper, and iron.

Below is a diagram that displays the comparative mineral profiles of both foods.

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

5

Oatmeal

5

Contains more PotassiumPotassium	+52.5%
Contains more CopperCopper	+59.1%
Contains more ZincZinc	+32.3%
Contains less SodiumSodium	-93.9%
Contains more SeleniumSelenium	+72%

Contains more MagnesiumMagnesium	+18.2%
Contains more CalciumCalcium	+627.3%
Contains more IronIron	+348.1%
Contains more PhosphorusPhosphorus	+42.6%
Contains more ManganeseManganese	+115.4%

Vitamins

Barley is richer in vitamins B2, B3, and B6. On the other hand, oats are richer in vitamins B1, B5, and folate.

Below is a diagram that displays the comparative vitamin profiles of both foods.

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

Oatmeal

8

Contains more Vitamin KVitamin K	+100%
Contains more CholineCholine	+185.1%

Contains more Vitamin AVitamin A	+6085.7%
Contains more Vitamin E Vitamin E	+600%
Contains more Vitamin B1Vitamin B1	+213.3%
Contains more Vitamin B2Vitamin B2	+246.8%
Contains more Vitamin B3Vitamin B3	+46.6%
Contains more Vitamin B5Vitamin B5	+134.8%
Contains more Vitamin B6Vitamin B6	+152.2%
Contains more FolateFolate	+175%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Gluten intolerance

Section reviewed by gastroenterologist Arpi Gasparyan

The presence of gluten is one of the most significant distinctions between oat and barley. Barley's main protein composition is gluten, which gives it its adhesive and sticky properties during cooking processes. On the other hand, because oat does not contain gluten, it is a gluten-free alternative to barley. Because oat flour does not contain gluten, it is an excellent substitute for any flour which contains gluten. However, the gluten-free trait has an impact on the breadmaking process, for example, because gluten is one of the ingredients that hold the bread together and keeps it from crumbling and drying out.

Thus for gluten-free diets, oats labeled as “gluten-free” can be consumed, whereas barley cannot be consumed.

Vegan

Vegans are not restricted from eating oats or barley.

Vegans can use barley and oat milk as a substitute for dairy milk. Barely milk, like other non-dairy milk, is sweeter and often supplemented with vitamins and minerals.

Barley and oat milk are held alternative milk for vegans since it minimizes bloating, indigestion, and gas, except in the case of gluten intolerance, barley milk causes bloating and gas.

Keto

Barley and oats are high in carbs; thus, they are not part of the keto diet. However, oats can be used in making cookies which is a better alternative to wheat flour.

Barley diet

Some people have tried the barley diet, which mostly consists of barley porridges, and claims to have lost up to 4 kg in 7 days.

However, these diets are restricted and may result in malnutrition.

Lactose intolerance

Section reviewed by gastroenterologist Arpi Gasparyan

Lactose-intolerant people can consume as an alternative to dairy milk which contains lactose, barley milk, or oat milk.

Baby food

Because it is high in fibers, minerals, and vitamins, it is advised for newborns. It is extremely versatile and may be made into a stew or consistently blended food with other nutritious foods like fruits.

In addition to that, oats are also recommended for babies as soon as they can eat solid foods.

Bodybuilding

Barley carbs are slowly absorbed in the body and do not cause a spike in insulin levels, and these are beneficial for the long release of carbohydrates. In addition to that, barley is richer in fibers which provide better gastrointestinal tract health and digestion. On the other hand, oats are also perfect to be consumed in bodybuilders' diets, and they are advised to be added into blends which are proteins and fruits, to make a well-balanced shake with a fluid consistency.

Cardiovascular health

Section reviewed by cardiologist Astghik Grigoryan

To maintain a healthy diet, including whole-grain foods high in soluble or insoluble fibers is important. These foods can effectively lower blood pressure and aid in weight control (1.2).

Studies have shown that moderate and consistent consumption of barley can help lower LDL (bad cholesterol) levels in men and women with mild hypercholesterolemia, reducing the risk of cardiovascular disease (3). 

Similarly, consuming oats has been linked to reduced serum cholesterol and blood sugar levels, which can help lower cardiovascular risk (4).

Diabetes

Long-term barley eating has resulted in lower blood glucose levels. This is mostly explained by the high fiber content of barley, which reduces glucose absorption. (5)

Consuming whole-grain cereals like oats and barley lowers the risk of developing type 2 diabetes. Furthermore, it regulates blood glucose and lipid levels. When compared to other cereal grains, oat-based diets have lower fatty acid absorption. (6)

Digestive tract

Section reviewed by gastroenterologist Arpi Gasparyan

Barley consumption improves intestinal microbiota, which provides a wide range of benefits for overall well-being. (7)

Oat consumption has been associated with improved gut microbiota. (8)

Fiber-rich foods like barley and oats may be beneficial for constipation and colon diverticulosis treatment. (9)

Cancer

Barley grass extract has apoptotic functions on cancer cells. Although the grass is not part of the grain, it is important to mention such a feature. (10)

Oats include beta-glucans, which have anti-cancer capabilities against lung cancer cells. (11)

Celiac disease

Section reviewed by gastroenterologist Arpi Gasparyan

Barley protein is mostly composed of gluten, which causes inflammation in celiac disease. As a result, it is critical for celiac disease patients not to ingest gluten. Barley should not be eaten by celiac disease patients. (12)