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Barley vs. Spelt — Health Impact and Nutrition Comparison

Article author photo Jack Yacoubian by Jack Yacoubian | Last updated on May 19, 2023
Medically reviewed by Arpi Gasparyan Article author photo Arpi Gasparyan
Barley
vs
Spelt

Summary

Barley has a lower glycemic index and is richer in selenium and vitamin B6. In comparison, spelt is lower in carbs. It is richer in zinc, iron, phosphorus, manganese, copper, and vitamins B1 and B3.

Table of contents

  1. Introduction
    1. Nutritional content comparison
      1. Calories
        1. Glycemic index
          1. Carbs
            1. Fibers
              1. Fats
                1. Proteins
                  1. Minerals
                    1. Vitamins
                    2. Health impacts
                      1. Gluten intolerance and celiac disease
                        1. Diabetes
                          1. Irritable bowel syndrome
                          2. References

                            Introduction

                            In this article, we will discuss the differences between barley and spelt. These differences are in nutritional content and health impacts.

                            By the end of this article, we will understand the differences between barley and spelt, which one is nutritiously denser, and their health impacts.

                            Nutritional content comparison

                            In this section, the comparison of these grains will be in their uncooked form.

                            Calories

                            Barley and spelt have similar amounts of calories. 

                            Glycemic index

                            Spelt has a higher glycemic index compared to barley. The difference is very significanct.

                            The glycemic index of barley is 28, whereas the glycemic index of spelt is 63.

                            Since the difference in glycemic index is significant in both these articles concerning spelt nutrition and barley nutrition, you can check their nutritional contents and glycemic indices in-depth.

                            Carbs

                            The carb profile of both is similar however, barley contains slightly higher amounts of carbs. It contains 28g of carbs, and in comparison, spelt contains 26g of carbs. 

                            Fibers

                            They have nearly similar amounts of fibers. 

                            Fats

                            The fat content of both is similar and negligible.

                            Proteins

                            Spelt is richer in proteins compared to barley. 5.5g of protein for spelt and 2.3g of protein for barley.

                            Minerals

                            Barley is richer in selenium. In comparison, spelt is richer in zinc, iron, manganese, copper and phosphorus. 

                            Below we can visualize the mineral distribution of barley and spelt.

                            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
                            2
                            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%
                            Spelt
                            Spelt
                            7
                            Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
                            Contains less SodiumSodium -40%
                            Contains more SeleniumSelenium +115%
                            Contains more MagnesiumMagnesium +122.7%
                            Contains more PotassiumPotassium +53.8%
                            Contains more IronIron +25.6%
                            Contains more CopperCopper +104.8%
                            Contains more ZincZinc +52.4%
                            Contains more PhosphorusPhosphorus +177.8%
                            Contains more ManganeseManganese +321.2%
                            ~equal in Calcium ~10mg

                            Vitamins

                            Barley is richer in vitamin B6. In comparison, spelt is richer in vitamins B1 and B3.

                            Below we can visualize the vitamin distribution of barley and spelt.

                            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
                            7
                            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%
                            Spelt
                            Spelt
                            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% 0.24% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 0%
                            Contains more Vitamin AVitamin A +75%
                            Contains more Vitamin B2Vitamin B2 +106.7%
                            Contains more Vitamin B5Vitamin B5 +∞%
                            Contains more Vitamin B6Vitamin B6 +43.8%
                            Contains more Vitamin KVitamin K +∞%
                            Contains more FolateFolate +23.1%
                            Contains more CholineCholine +∞%
                            Contains more Vitamin EVitamin E +2500%
                            Contains more Vitamin B1Vitamin B1 +24.1%
                            Contains more Vitamin B3Vitamin B3 +24.6%
                            ~equal in Vitamin C ~0mg
                            ~equal in Vitamin D ~µg
                            ~equal in Vitamin B12 ~0µg

                            Health impacts

                            Gluten intolerance and celiac disease

                            Section reviewed by gastroenterologist Arpi Gasparyan Article author photo Arpi Gasparyan

                            Both grains contain gluten. 

                            Gluten consumption for people with celiac disease or gluten intolerance will trigger the disease; thus, avoiding gluten-containing foods is important. (1)

                            Diabetes

                            Compared to spelt, barley is a better choice for diabetic or prediabetic individuals.

                            Since barley has a lower glycemic index, it is advised to include it in the diet of prediabetic and diabetic individuals. (2)

                            Irritable bowel syndrome

                            Spelt and barley are high in FODMAP, poorly absorbed sugars, which will likely trigger the symptoms of IBS. (3)

                            References

                            1. https://pubmed.ncbi.nlm.nih.gov/29132529/
                            2. https://pubmed.ncbi.nlm.nih.gov/31374573/
                            3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7231245/
                            Article author photo Jack Yacoubian
                            Education: Haigazian Medical University
                            Last updated: May 19, 2023
                            Medically reviewed by Arpi Gasparyan

                            Infographic

                            Barley vs Spelt infographic
                            Infographic link

                            Macronutrient Comparison

                            Macronutrient breakdown side-by-side comparison
                            Barley
                            Barley
                            2
                            2% 28% 69%
                            Protein: 2.26 g
                            Fats: 0.44 g
                            Carbs: 28.22 g
                            Water: 68.8 g
                            Other: 0.28 g
                            Spelt
                            Spelt
                            3
                            6% 26% 67%
                            Protein: 5.5 g
                            Fats: 0.85 g
                            Carbs: 26.44 g
                            Water: 66.56 g
                            Other: 0.65 g
                            Contains more ProteinProtein +143.4%
                            Contains more FatsFats +93.2%
                            Contains more OtherOther +132.1%
                            ~equal in Carbs ~26.44g
                            ~equal in Water ~66.56g

                            Comparison summary table

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

                            All nutrients comparison - raw data values

                            Nutrient Barley Spelt Opinion
                            Calories 123kcal 127kcal Spelt
                            Protein 2.26g 5.5g Spelt
                            Fats 0.44g 0.85g Spelt
                            Net carbs 24.42g 22.54g Barley
                            Carbs 28.22g 26.44g Barley
                            Magnesium 22mg 49mg Spelt
                            Calcium 11mg 10mg Barley
                            Potassium 93mg 143mg Spelt
                            Iron 1.33mg 1.67mg Spelt
                            Sugar 0.28g Spelt
                            Fiber 3.8g 3.9g Spelt
                            Copper 0.105mg 0.215mg Spelt
                            Zinc 0.82mg 1.25mg Spelt
                            Starch 19.57g Spelt
                            Phosphorus 54mg 150mg Spelt
                            Sodium 3mg 5mg Barley
                            Vitamin A 7IU 4IU Barley
                            Vitamin E 0.01mg 0.26mg Spelt
                            Manganese 0.259mg 1.091mg Spelt
                            Selenium 8.6µg 4µg Barley
                            Vitamin B1 0.083mg 0.103mg Spelt
                            Vitamin B2 0.062mg 0.03mg Barley
                            Vitamin B3 2.063mg 2.57mg Spelt
                            Vitamin B5 0.135mg Barley
                            Vitamin B6 0.115mg 0.08mg Barley
                            Vitamin K 0.8µg Barley
                            Folate 16µg 13µg Barley
                            Choline 13.4mg Barley
                            Saturated Fat 0.093g Spelt
                            Monounsaturated Fat 0.057g Barley
                            Polyunsaturated fat 0.214g Barley
                            Tryptophan 0.038mg Barley
                            Threonine 0.077mg Barley
                            Isoleucine 0.083mg Barley
                            Leucine 0.154mg Barley
                            Lysine 0.084mg Barley
                            Methionine 0.043mg Barley
                            Phenylalanine 0.127mg Barley
                            Valine 0.111mg Barley
                            Histidine 0.051mg Barley

                            Which food is preferable for your diet?

                            ok
                            ok
                            is better in case of low diet
                            Barley Spelt
                            Low Calories diet ok
                            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
                            9%
                            Spelt
                            Minerals Daily Need Coverage Score
                            24%
                            Barley
                            45%
                            Spelt

                            Comparison summary

                            Which food is lower in Sugar?
                            Spelt
                            Spelt is lower in Sugar (difference - 0.28g)
                            Which food is lower in Saturated Fat?
                            Spelt
                            Spelt is lower in Saturated Fat (difference - 0.093g)
                            Which food is cheaper?
                            Spelt
                            Spelt is cheaper (difference - $1.5)
                            Which food is richer in minerals?
                            Spelt
                            Spelt is relatively richer in minerals
                            Which food contains less Sodium?
                            Barley
                            Barley contains less Sodium (difference - 2mg)
                            Which food is lower in glycemic index?
                            Barley
                            Barley is lower in glycemic index (difference - 35)
                            Which food is richer in vitamins?
                            Barley
                            Barley is relatively richer in vitamins
                            Which food contains less Cholesterol?
                            ?
                            The foods are relatively equal in Cholesterol (0 mg)

                            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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.