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Barley vs. Porridge — In-Depth Nutrition Comparison

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How are barley and porridge different?

  • Barley is higher in fiber, manganese, selenium, vitamin B3, vitamin B6, copper, zinc, and phosphorus; however, porridge is richer in iron and calcium.
  • Daily need coverage for iron for porridge is 30% higher.
  • Barley has a lower glycemic index (28) than porridge (66).

Barley, pearled, cooked and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt are the varieties used in this article.

Infographic

Barley vs Porridge infographic
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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
8
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +340%
Contains more PotassiumPotassium +481.3%
Contains more CopperCopper +162.5%
Contains more ZincZinc +530.8%
Contains more PhosphorusPhosphorus +260%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +207.1%
Contains more CalciumCalcium +690.9%
Contains more IronIron +181.2%

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
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0.2% 0% 21% 14% 39% 8.1% 27% 0% 2% 12% 7.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin B1Vitamin B1 +50.9%
Contains more Vitamin B2Vitamin B2 +148%
Contains more Vitamin B3Vitamin B3 +296.7%
Contains more Vitamin B5Vitamin B5 +90.1%
Contains more Vitamin B6Vitamin B6 +784.6%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +33.3%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +100%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley Porridge DV% diff.
Iron 1.33mg 3.74mg 30%
Fiber 3.8g 0.5g 13%
Selenium 8.6µg 2.8µg 11%
Manganese 0.259mg 0mg 11%
Vitamin B3 2.063mg 0.52mg 10%
Vitamin B6 0.115mg 0.013mg 8%
Calcium 11mg 87mg 8%
Copper 0.105mg 0.04mg 7%
Phosphorus 54mg 15mg 6%
Carbs 28.22g 10.52g 6%
Zinc 0.82mg 0.13mg 6%
Calories 123kcal 50kcal 4%
Magnesium 22mg 5mg 4%
Vitamin B2 0.062mg 0.025mg 3%
Potassium 93mg 16mg 2%
Vitamin B1 0.083mg 0.055mg 2%
Protein 2.26g 1.44g 2%
Choline 13.4mg 2%
Polyunsaturated fat 0.214g 0.114g 1%
Vitamin B5 0.135mg 0.071mg 1%
Vitamin K 0.8µg 0.1µg 1%
Folate 16µg 12µg 1%
Fats 0.44g 0.21g 0%
Net carbs 24.42g 10.02g N/A
Sugar 0.28g 0.03g N/A
Sodium 3mg 6mg 0%
Vitamin E 0.01mg 0.02mg 0%
Saturated fat 0.093g 0.033g 0%
Monounsaturated fat 0.057g 0.028g 0%
Tryptophan 0.038mg 0.02mg 0%
Threonine 0.077mg 0.045mg 0%
Isoleucine 0.083mg 0.063mg 0%
Leucine 0.154mg 0.11mg 0%
Lysine 0.084mg 0.037mg 0%
Methionine 0.043mg 0.027mg 0%
Phenylalanine 0.127mg 0.078mg 0%
Valine 0.111mg 0.07mg 0%
Histidine 0.051mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
4
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +56.9%
Contains more FatsFats +109.5%
Contains more CarbsCarbs +168.3%
Contains more OtherOther +27.3%
Contains more WaterWater +27.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
2
26% 16% 59%
Saturated fat: Sat. Fat 0.093 g
Monounsaturated fat: Mono. Fat 0.057 g
Polyunsaturated fat: Poly. Fat 0.214 g
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +103.6%
Contains more Poly. FatPolyunsaturated fat +87.7%
Contains less Sat. FatSaturated fat -64.5%

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.