Barley vs. Oats — In-Depth Nutrition Comparison

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The main differences between barley and oats

Oats are richer than barley in manganese, phosphorus, copper, vitamin B1, iron, magnesium, zinc, fiber, vitamin B5, and folate.
Daily need coverage for manganese for oats is 202% higher.
Barley has a lower glycemic index than oats.

Food types used in this article are Barley, pearled, cooked and Oats.

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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

Oats

Contains more SeleniumSelenium

+∞%

Contains more MagnesiumMagnesium	+704.5%
Contains more CalciumCalcium	+390.9%
Contains more PotassiumPotassium	+361.3%
Contains more IronIron	+254.9%
Contains more CopperCopper	+496.2%
Contains more ZincZinc	+384.1%
Contains more PhosphorusPhosphorus	+868.5%
Contains less SodiumSodium	-33.3%
Contains more ManganeseManganese	+1798.1%

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

Oats

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+114.7%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B1Vitamin B1	+819.3%
Contains more Vitamin B2Vitamin B2	+124.2%
Contains more Vitamin B5Vitamin B5	+899.3%
Contains more FolateFolate	+250%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B6 ~0.119mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.259mg	4.916mg	202%
Phosphorus	54mg	523mg	67%
Copper	0.105mg	0.626mg	58%
Vitamin B1	0.083mg	0.763mg	57%
Iron	1.33mg	4.72mg	42%
Magnesium	22mg	177mg	37%
Protein	2.26g	16.89g	29%
Zinc	0.82mg	3.97mg	29%
Fiber	3.8g	10.6g	27%
Vitamin B5	0.135mg	1.349mg	24%
Selenium	8.6µg		16%
Polyunsaturated fat	0.214g	2.535g	15%
Calories	123kcal	389kcal	13%
Carbs	28.22g	66.27g	13%
Fats	0.44g	6.9g	10%
Potassium	93mg	429mg	10%
Folate	16µg	56µg	10%
Vitamin B3	2.063mg	0.961mg	7%
Vitamin B2	0.062mg	0.139mg	6%
Saturated fat	0.093g	1.217g	5%
Monounsaturated fat	0.057g	2.178g	5%
Calcium	11mg	54mg	4%
Choline	13.4mg		2%
Vitamin K	0.8µg		1%
Protein per 100 calories	1.8g	4.3g	N/A
Calories per 10 g protein	544kcal	230kcal	N/A
Weight per 100 calories	81g	26g	N/A
Unsaturated / Saturated Fat ratio	2.9	3.9	N/A
Net carbs	24.42g	55.67g	N/A
Sugar	0.28g		N/A
Sodium	3mg	2mg	0%
Vitamin E	0.01mg		0%
Vitamin B6	0.115mg	0.119mg	0%
Tryptophan	0.038mg	0.234mg	0%
Threonine	0.077mg	0.575mg	0%
Isoleucine	0.083mg	0.694mg	0%
Leucine	0.154mg	1.284mg	0%
Lysine	0.084mg	0.701mg	0%
Methionine	0.043mg	0.312mg	0%
Phenylalanine	0.127mg	0.895mg	0%
Valine	0.111mg	0.937mg	0%
Histidine	0.051mg	0.405mg	0%