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.

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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.

Barley

Wild rice

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%

~equal in Potassium ~101mg

~equal in Sodium ~3mg

~equal in Manganese ~0.282mg

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

Wild rice

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%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

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%