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  6. Barley vs. Brown rice

Barley vs. Brown rice — In-Depth Nutrition Comparison

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Summary of differences between barley and brown rice

  • Barley has more iron, fiber, and selenium; however, brown rice is higher in manganese, vitamin B1, and phosphorus.
  • Brown rice covers your daily need for manganese 31% more than barley.
  • Barley has 2 times more Iron than brown rice. While barley has 1.33mg of Iron, brown rice has only 0.56mg.
  • The glycemic index of brown rice is higher.

These are the specific foods used in this comparison Barley, pearled, cooked and Rice, brown, long-grain, cooked.

Infographic

Barley vs Brown rice 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
5
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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +266.7%
Contains more IronIron +137.5%
Contains more ZincZinc +15.5%
Contains less SodiumSodium -25%
Contains more SeleniumSelenium +48.3%
Contains more MagnesiumMagnesium +77.3%
Contains more PhosphorusPhosphorus +90.7%
Contains more ManganeseManganese +276.1%
~equal in Potassium ~86mg
~equal in Copper ~0.106mg

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
4
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% 0.42% 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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +77.8%
Contains more CholineCholine +45.7%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin B1Vitamin B1 +114.5%
Contains more Vitamin B2Vitamin B2 +11.3%
Contains more Vitamin B3Vitamin B3 +24.1%
Contains more Vitamin B5Vitamin B5 +181.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.123mg
~equal in Vitamin B12 ~0µg

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +21.2%
Contains more FatsFats +120.5%
Contains more OtherOther +57.1%
~equal in Carbs ~25.58g
~equal in Water ~70.27g

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
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated Fat -64.2%
Contains more Mono. FatMonounsaturated Fat +547.4%
Contains more Poly. FatPolyunsaturated fat +71%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Barley Brown rice Opinion
Calories 123kcal 123kcal
Protein 2.26g 2.74g Brown rice
Fats 0.44g 0.97g Brown rice
Net carbs 24.42g 23.98g Barley
Carbs 28.22g 25.58g Barley
Magnesium 22mg 39mg Brown rice
Calcium 11mg 3mg Barley
Potassium 93mg 86mg Barley
Iron 1.33mg 0.56mg Barley
Sugar 0.28g 0.24g Brown rice
Fiber 3.8g 1.6g Barley
Copper 0.105mg 0.106mg Brown rice
Zinc 0.82mg 0.71mg Barley
Starch 24.79g Brown rice
Phosphorus 54mg 103mg Brown rice
Sodium 3mg 4mg Barley
Vitamin A 7IU 0IU Barley
Vitamin E 0.01mg 0.17mg Brown rice
Manganese 0.259mg 0.974mg Brown rice
Selenium 8.6µg 5.8µg Barley
Vitamin B1 0.083mg 0.178mg Brown rice
Vitamin B2 0.062mg 0.069mg Brown rice
Vitamin B3 2.063mg 2.561mg Brown rice
Vitamin B5 0.135mg 0.38mg Brown rice
Vitamin B6 0.115mg 0.123mg Brown rice
Vitamin K 0.8µg 0.2µg Barley
Folate 16µg 9µg Barley
Choline 13.4mg 9.2mg Barley
Saturated Fat 0.093g 0.26g Barley
Monounsaturated Fat 0.057g 0.369g Brown rice
Polyunsaturated fat 0.214g 0.366g Brown rice
Tryptophan 0.038mg 0.033mg Barley
Threonine 0.077mg 0.095mg Brown rice
Isoleucine 0.083mg 0.109mg Brown rice
Leucine 0.154mg 0.214mg Brown rice
Lysine 0.084mg 0.099mg Brown rice
Methionine 0.043mg 0.058mg Brown rice
Phenylalanine 0.127mg 0.133mg Brown rice
Valine 0.111mg 0.151mg Brown rice
Histidine 0.051mg 0.066mg Brown rice
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Brown rice
Low Calories diet Equal
Low Fats diet ok
Low Carbs 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
13%
Brown rice
Minerals Daily Need Coverage Score
24%
Barley
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.04g)
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Barley
Barley is lower in Saturated Fat (difference - 0.167g)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 38)
Which food is cheaper?
Barley
Barley is cheaper (difference - $0.5)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.