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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.

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
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
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
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
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)

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
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
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

People also compare

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.