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  6. Bean vs. Barley

Bean vs. Barley — In-Depth Nutrition Comparison

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A recap on differences between Bean and Barley

  • Bean is higher in Copper, Phosphorus, Fiber, Potassium, Vitamin B1, and Zinc, yet Barley is higher in Iron, Vitamin B3, and Selenium.
  • Barley covers your daily Iron needs 13% more than Bean.
  • Bean contains 5 times more Calcium than Barley. While Bean contains 50mg of Calcium, Barley contains only 11mg.

Food varieties used in this article are Beans, baked, canned, no salt added and Barley, pearled, cooked.

Infographic

Bean vs Barley infographic
Infographic link

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.
Bean
Bean
7
:
3
Barley
Barley
Contains more Calcium +354.5%
Contains more Magnesium +45.5%
Contains more Phosphorus +92.6%
Contains more Potassium +218.3%
Contains less Sodium -66.7%
Contains more Zinc +70.7%
Contains more Copper +96.2%
Contains more Iron +358.6%
Contains more Selenium +91.1%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 50% 16% 24% 9% 1% 23% 35% 34% 47%
Contains more Calcium +354.5%
Contains more Magnesium +45.5%
Contains more Phosphorus +92.6%
Contains more Potassium +218.3%
Contains less Sodium -66.7%
Contains more Zinc +70.7%
Contains more Copper +96.2%
Contains more Iron +358.6%
Contains more Selenium +91.1%

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.
Bean
Bean
6
:
3
Barley
Barley
Contains more Vitamin A +1414.3%
Contains more Vitamin E +1400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +80.7%
Contains more Vitamin B6 +13%
Contains more Folate +50%
Contains more Vitamin B3 +379.8%
Equal in Vitamin B2 - 0.062
Equal in Vitamin K - 0.8
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Barley
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 21% 15% 39% 9% 27% 12% 0% 2%
Contains more Vitamin A +1414.3%
Contains more Vitamin E +1400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +80.7%
Contains more Vitamin B6 +13%
Contains more Folate +50%
Contains more Vitamin B3 +379.8%
Equal in Vitamin B2 - 0.062
Equal in Vitamin K - 0.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
3
:
2
Barley
Barley
Contains more Protein +112.4%
Contains more Other +510.7%
Contains more Carbs +37.7%
Equal in Fats - 0.44
Equal in Water - 68.8
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Barley
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
Contains more Protein +112.4%
Contains more Other +510.7%
Contains more Carbs +37.7%
Equal in Fats - 0.44
Equal in Water - 68.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
0
:
3
Barley
Barley
Contains more Monounsaturated Fat +62.9%
Contains more Polyunsaturated fat +24.4%
Equal in Saturated Fat - 0.093
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Barley
26% 16% 59%
Saturated Fat: 0.093 g
Monounsaturated Fat: 0.057 g
Polyunsaturated fat: 0.214 g
Contains more Monounsaturated Fat +62.9%
Contains more Polyunsaturated fat +24.4%
Equal in Saturated Fat - 0.093

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean Barley
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean Barley Opinion
Net carbs 14.99g 24.42g Barley
Protein 4.8g 2.26g Bean
Fats 0.4g 0.44g Barley
Carbs 20.49g 28.22g Barley
Calories 105kcal 123kcal Barley
Sugar 7.78g 0.28g Barley
Fiber 5.5g 3.8g Bean
Calcium 50mg 11mg Bean
Iron 0.29mg 1.33mg Barley
Magnesium 32mg 22mg Bean
Phosphorus 104mg 54mg Bean
Potassium 296mg 93mg Bean
Sodium 1mg 3mg Bean
Zinc 1.4mg 0.82mg Bean
Copper 0.206mg 0.105mg Bean
Manganese 0.259mg Barley
Selenium 4.5µg 8.6µg Barley
Vitamin A 106IU 7IU Bean
Vitamin A RAE 5µg 0µg Bean
Vitamin E 0.15mg 0.01mg Bean
Vitamin C 3.1mg 0mg Bean
Vitamin B1 0.15mg 0.083mg Bean
Vitamin B2 0.06mg 0.062mg Barley
Vitamin B3 0.43mg 2.063mg Barley
Vitamin B5 0.135mg Barley
Vitamin B6 0.13mg 0.115mg Bean
Folate 24µg 16µg Bean
Vitamin K 0.8µg 0.8µg
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
Saturated Fat 0.103g 0.093g Barley
Monounsaturated Fat 0.035g 0.057g Barley
Polyunsaturated fat 0.172g 0.214g Barley

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Barley
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
11%
Bean
10%
Barley
Minerals Daily Need Coverage Score
25%
Bean
24%
Barley

Comparison summary

Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 2mg)
Which food is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 7.5g)
Which food is lower in Saturated Fat?
Barley
Barley is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1.5)
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.

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. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170285/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.