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Barley vs Spelt - In-Depth Nutrition Comparison

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The main differences between Barley and Spelt

  • Barley has more Selenium, Fiber, Vitamin B1, Vitamin B2, and Vitamin B6, however Spelt has more Manganese, Phosphorus, Vitamin B5, Vitamin B3, and Iron.
  • Daily need coverage for Selenium from Barley is 47% higher.
  • Spelt has 3 times less Vitamin B2 than Barley. Barley has 0.285mg of Vitamin B2, while Spelt has 0.113mg.

Food types used in this article are Barley, hulled and Spelt, uncooked.

Infographic

Barley vs Spelt 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Barley
2
:
6
Spelt
Contains more Calcium +22.2%
Contains more Potassium +16.5%
Contains more Iron +23.3%
Contains more Zinc +18.4%
Contains more Phosphorus +51.9%
Contains less Sodium -33.3%
Equal in Magnesium - 136
Equal in Copper - 0.511
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 135% 10% 40% 95% 166% 76% 114% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Contains more Calcium +22.2%
Contains more Potassium +16.5%
Contains more Iron +23.3%
Contains more Zinc +18.4%
Contains more Phosphorus +51.9%
Contains less Sodium -33.3%
Equal in Magnesium - 136
Equal in Copper - 0.511

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Barley
5
:
5
Spelt
Contains more Vitamin A +120%
Contains more Vitamin B1 +77.5%
Contains more Vitamin B2 +152.2%
Contains more Vitamin B6 +38.3%
Contains more Vitamin E +38.6%
Contains more Vitamin B3 +48.6%
Contains more Vitamin B5 +278.7%
Contains more Vitamin K +63.6%
Contains more Folate +136.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 12% 0% 162% 66% 87% 17% 74% 0% 6% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 16% 0% 91% 27% 129% 65% 54% 0% 10% 34%
Contains more Vitamin A +120%
Contains more Vitamin B1 +77.5%
Contains more Vitamin B2 +152.2%
Contains more Vitamin B6 +38.3%
Contains more Vitamin E +38.6%
Contains more Vitamin B3 +48.6%
Contains more Vitamin B5 +278.7%
Contains more Vitamin K +63.6%
Contains more Folate +136.8%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Barley
35
Spelt
Mineral Summary Score
80
Barley
92
Spelt

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
75%
Barley
87%
Spelt
Carbohydrates
73%
Barley
70%
Spelt
Fats
11%
Barley
11%
Spelt

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Barley Spelt
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

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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Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.076g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.5)
Which food is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 6.02g)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 35)
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.

All nutrients comparison - raw data values

Nutrient Barley Spelt Opinion
Calories 354 338 Barley
Protein 12.48 14.57 Spelt
Fats 2.3 2.43 Spelt
Vitamin C 0 0
Carbs 73.48 70.19 Barley
Cholesterol 0 0
Vitamin D 0 Barley
Iron 3.6 4.44 Spelt
Calcium 33 27 Barley
Potassium 452 388 Barley
Magnesium 133 136 Spelt
Sugar 0.8 6.82 Barley
Fiber 17.3 10.7 Barley
Copper 0.498 0.511 Spelt
Zinc 2.77 3.28 Spelt
Starch 53.92 Spelt
Phosphorus 264 401 Spelt
Sodium 12 8 Spelt
Vitamin A 22 10 Barley
Vitamin E 0.57 0.79 Spelt
Vitamin D 0 Barley
Vitamin B1 0.646 0.364 Barley
Vitamin B2 0.285 0.113 Barley
Vitamin B3 4.604 6.843 Spelt
Vitamin B5 0.282 1.068 Spelt
Vitamin B6 0.318 0.23 Barley
Vitamin B12 0 0
Vitamin K 2.2 3.6 Spelt
Folate 19 45 Spelt
Trans Fat
Saturated Fat 0.482 0.406 Spelt
Monounsaturated Fat 0.295 0.445 Spelt
Polyunsaturated fat 1.108 1.258 Spelt
Tryptophan 0.208 0.132 Barley
Threonine 0.424 0.443 Spelt
Isoleucine 0.456 0.552 Spelt
Leucine 0.848 1.07 Spelt
Lysine 0.465 0.409 Barley
Methionine 0.24 0.258 Spelt
Phenylalanine 0.7 0.737 Spelt
Valine 0.612 0.681 Spelt
Histidine 0.281 0.36 Spelt
Fructose 0.24 Spelt

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170283/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.