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Barley vs Flour - In-Depth Nutrition Comparison

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A recap on differences between Barley and Flour

  • Barley has more Fiber, Manganese, Copper, Magnesium, Phosphorus, Vitamin B6, and Zinc, however Flour is higher in Folate, Vitamin B2, and Iron.
  • Barley covers your daily Fiber needs 58% more than Flour.
  • Flour contains 7 times less Vitamin B6 than Barley. Barley contains 0.318mg of Vitamin B6, while Flour contains 0.044mg.

Food varieties used in this article are Barley, hulled and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Barley vs Flour 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
6
:
2
Flour
Contains more Calcium +120%
Contains more Magnesium +504.5%
Contains more Phosphorus +144.4%
Contains more Potassium +322.4%
Contains more Zinc +295.7%
Contains more Copper +245.8%
Contains more Iron +28.9%
Contains less Sodium -83.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 135% 95% 114% 40% 2% 76% 166%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Contains more Calcium +120%
Contains more Magnesium +504.5%
Contains more Phosphorus +144.4%
Contains more Potassium +322.4%
Contains more Zinc +295.7%
Contains more Copper +245.8%
Contains more Iron +28.9%
Contains less Sodium -83.3%

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
4
:
5
Flour
Contains more Vitamin A +∞%
Contains more Vitamin E +850%
Contains more Vitamin B6 +622.7%
Contains more Vitamin K +633.3%
Contains more Vitamin B1 +21.5%
Contains more Vitamin B2 +73.3%
Contains more Vitamin B3 +28.2%
Contains more Vitamin B5 +55.3%
Contains more Folate +863.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 12% 0% 0% 162% 66% 87% 17% 74% 15% 0% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +850%
Contains more Vitamin B6 +622.7%
Contains more Vitamin K +633.3%
Contains more Vitamin B1 +21.5%
Contains more Vitamin B2 +73.3%
Contains more Vitamin B3 +28.2%
Contains more Vitamin B5 +55.3%
Contains more Folate +863.2%

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 Flour
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Barley Flour Opinion
Net carbs 56.18g 73.61g Flour
Protein 12.48g 10.33g Barley
Fats 2.3g 0.98g Barley
Carbs 73.48g 76.31g Flour
Calories 354kcal 364kcal Flour
Starch g g
Fructose g g
Sugar 0.8g 0.27g Flour
Fiber 17.3g 2.7g Barley
Calcium 33mg 15mg Barley
Iron 3.6mg 4.64mg Flour
Magnesium 133mg 22mg Barley
Phosphorus 264mg 108mg Barley
Potassium 452mg 107mg Barley
Sodium 12mg 2mg Flour
Zinc 2.77mg 0.7mg Barley
Copper 0.498mg 0.144mg Barley
Vitamin A 22IU 0IU Barley
Vitamin E 0.57mg 0.06mg Barley
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.646mg 0.785mg Flour
Vitamin B2 0.285mg 0.494mg Flour
Vitamin B3 4.604mg 5.904mg Flour
Vitamin B5 0.282mg 0.438mg Flour
Vitamin B6 0.318mg 0.044mg Barley
Folate 19µg 183µg Flour
Vitamin B12 0µg 0µg
Vitamin K 2.2µg 0.3µg Barley
Tryptophan 0.208mg 0.127mg Barley
Threonine 0.424mg 0.281mg Barley
Isoleucine 0.456mg 0.357mg Barley
Leucine 0.848mg 0.71mg Barley
Lysine 0.465mg 0.228mg Barley
Methionine 0.24mg 0.183mg Barley
Phenylalanine 0.7mg 0.52mg Barley
Valine 0.612mg 0.415mg Barley
Histidine 0.281mg 0.23mg Barley
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.482g 0.155g Flour
Monounsaturated Fat 0.295g 0.087g Barley
Polyunsaturated fat 1.108g 0.413g Barley

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
50
Flour
Mineral Summary Score
80
Barley
40
Flour

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
62%
Flour
Carbohydrates
73%
Barley
76%
Flour
Fats
11%
Barley
5%
Flour

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.53g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.327g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.5)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Barley
Barley is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.