Barley vs. Wild rice — In-Depth Nutrition Comparison
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A recap on differences between barley and wild rice
- Barley is higher than wild rice in selenium, iron, and fiber.
- Barley covers your daily selenium needs 14% more than wild rice.
- Barley contains 2 times more iron than wild rice. While barley contains 1.33mg of iron, wild rice contains only 0.6mg.
- The glycemic index of barley is lower.
Food varieties used in this article are Barley, pearled, cooked and Wild rice, cooked.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +266.7% |
| Contains more IronIron | +121.7% |
| Contains more SeleniumSelenium | +975% |
| Contains more MagnesiumMagnesium | +45.5% |
| Contains more CopperCopper | +15.2% |
| Contains more ZincZinc | +63.4% |
| Contains more PhosphorusPhosphorus | +51.9% |
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.
| Contains more Vitamin B1Vitamin B1 | +59.6% |
| Contains more Vitamin B3Vitamin B3 | +60.3% |
| Contains more Vitamin KVitamin K | +60% |
| Contains more CholineCholine | +31.4% |
| Contains more Vitamin EVitamin E | +2300% |
| Contains more Vitamin B2Vitamin B2 | +40.3% |
| Contains more Vitamin B5Vitamin B5 | +14.1% |
| Contains more Vitamin B6Vitamin B6 | +17.4% |
| Contains more FolateFolate | +62.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +29.4% |
| Contains more CarbsCarbs | +32.2% |
| Contains more ProteinProtein | +76.5% |
| Contains more OtherOther | +42.9% |
~equal in
Water
~73.93g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +14% |
| Contains less Sat. FatSaturated fat | -47.3% |
~equal in
Polyunsaturated fat
~0.213g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 8.6µg | 0.8µg | 14% |
| Iron | 1.33mg | 0.6mg | 9% |
| Fiber | 3.8g | 1.8g | 8% |
| Vitamin B3 | 2.063mg | 1.287mg | 5% |
| Zinc | 0.82mg | 1.34mg | 5% |
| Phosphorus | 54mg | 82mg | 4% |
| Folate | 16µg | 26µg | 3% |
| Protein | 2.26g | 3.99g | 3% |
| Vitamin B1 | 0.083mg | 0.052mg | 3% |
| Vitamin B2 | 0.062mg | 0.087mg | 2% |
| Carbs | 28.22g | 21.34g | 2% |
| Magnesium | 22mg | 32mg | 2% |
| Vitamin B6 | 0.115mg | 0.135mg | 2% |
| Copper | 0.105mg | 0.121mg | 2% |
| Vitamin E | 0.01mg | 0.24mg | 2% |
| Choline | 13.4mg | 10.2mg | 1% |
| Calories | 123kcal | 101kcal | 1% |
| Manganese | 0.259mg | 0.282mg | 1% |
| Calcium | 11mg | 3mg | 1% |
| Fats | 0.44g | 0.34g | 0% |
| Net carbs | 24.42g | 19.54g | N/A |
| Potassium | 93mg | 101mg | 0% |
| Sugar | 0.28g | 0.73g | N/A |
| Sodium | 3mg | 3mg | 0% |
| Vitamin B5 | 0.135mg | 0.154mg | 0% |
| Vitamin K | 0.8µg | 0.5µg | 0% |
| Saturated fat | 0.093g | 0.049g | 0% |
| Monounsaturated fat | 0.057g | 0.05g | 0% |
| Polyunsaturated fat | 0.214g | 0.213g | 0% |
| Tryptophan | 0.038mg | 0.049mg | 0% |
| Threonine | 0.077mg | 0.127mg | 0% |
| Isoleucine | 0.083mg | 0.167mg | 0% |
| Leucine | 0.154mg | 0.276mg | 0% |
| Lysine | 0.084mg | 0.17mg | 0% |
| Methionine | 0.043mg | 0.119mg | 0% |
| Phenylalanine | 0.127mg | 0.195mg | 0% |
| Valine | 0.111mg | 0.232mg | 0% |
| Histidine | 0.051mg | 0.104mg | 0% |
| Fructose | 0.2g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
10%
Minerals Daily Need Coverage Score
24%
21%
Comparison summary
Which food is lower in Saturated fat?
Wild rice is lower in Saturated fat (difference - 0.044g)
Which food is cheaper?
Wild rice is cheaper (difference - $1.5)
Which food is richer in minerals?
Wild rice is relatively richer in minerals
Which food is lower in Sugar?
Barley is lower in Sugar (difference - 0.45g)
Which food is lower in glycemic index?
Barley is lower in glycemic index (difference - 29)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (3 mg)
Which food is richer in vitamins?
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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.