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  6. Lentil vs. Barley

Lentil vs. Barley — In-Depth Nutrition Comparison

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The main differences between lentil and barley

  • Lentil has more folate; however, barley has more selenium, manganese, vitamin B1, fiber, copper, magnesium, vitamin B3, vitamin B2, and zinc.
  • Daily need coverage for selenium for barley is 63% higher.
  • Barley has 10 times less folate than lentil. Lentil has 181µg of folate, while barley has 19µg.

Food types used in this article are Lentils, mature seeds, cooked, boiled, without salt and Barley, hulled.

Infographic

Lentil 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.
Lentil
Lentil
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Barley
Barley
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 95% 9.9% 40% 135% 166% 76% 113% 1.6% 253% 206%
Contains less SodiumSodium -83.3%
Contains more MagnesiumMagnesium +269.4%
Contains more CalciumCalcium +73.7%
Contains more PotassiumPotassium +22.5%
Contains more CopperCopper +98.4%
Contains more ZincZinc +118.1%
Contains more PhosphorusPhosphorus +46.7%
Contains more ManganeseManganese +293.3%
Contains more SeleniumSelenium +1246.4%
~equal in Iron ~3.6mg

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.
Lentil
Lentil
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 5% 0% 0% 2.2% 42% 17% 20% 38% 41% 0% 4.3% 136%
Barley
Barley
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0.33% 11% 162% 66% 86% 17% 73% 0% 5.5% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +126.2%
Contains more FolateFolate +852.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +418.2%
Contains more Vitamin B1Vitamin B1 +282.2%
Contains more Vitamin B2Vitamin B2 +290.4%
Contains more Vitamin B3Vitamin B3 +334.3%
Contains more Vitamin B6Vitamin B6 +78.7%
Contains more Vitamin KVitamin K +29.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lentil Barley DV% diff.
Manganese 0.494mg 1.943mg 63%
Selenium 2.8µg 37.7µg 63%
Folate 181µg 19µg 41%
Vitamin B1 0.169mg 0.646mg 40%
Fiber 7.9g 17.3g 38%
Copper 0.251mg 0.498mg 27%
Magnesium 36mg 133mg 23%
Vitamin B3 1.06mg 4.604mg 22%
Carbs 20.13g 73.48g 18%
Vitamin B2 0.073mg 0.285mg 16%
Zinc 1.27mg 2.77mg 14%
Calories 116kcal 354kcal 12%
Phosphorus 180mg 264mg 12%
Vitamin B6 0.178mg 0.318mg 11%
Protein 9.02g 12.48g 7%
Vitamin B5 0.638mg 0.282mg 7%
Choline 32.7mg 6%
Polyunsaturated fat 0.175g 1.108g 6%
Fats 0.38g 2.3g 3%
Iron 3.33mg 3.6mg 3%
Vitamin E 0.11mg 0.57mg 3%
Vitamin C 1.5mg 0mg 2%
Potassium 369mg 452mg 2%
Saturated fat 0.053g 0.482g 2%
Calcium 19mg 33mg 1%
Monounsaturated fat 0.064g 0.295g 1%
Protein per 100 calories 7.8g 3.5g N/A
Calories per 10 g protein 129kcal 284kcal N/A
Weight per 100 calories 86g 28g N/A
Unsaturated / Saturated Fat ratio 4.5 2.9 N/A
Net carbs 12.23g 56.18g N/A
Sugar 1.8g 0.8g N/A
Sodium 2mg 12mg 0%
Vitamin A 0µg 1µg 0%
Vitamin K 1.7µg 2.2µg 0%
Tryptophan 0.081mg 0.208mg 0%
Threonine 0.323mg 0.424mg 0%
Isoleucine 0.39mg 0.456mg 0%
Leucine 0.654mg 0.848mg 0%
Lysine 0.63mg 0.465mg 0%
Methionine 0.077mg 0.24mg 0%
Phenylalanine 0.445mg 0.7mg 0%
Valine 0.448mg 0.612mg 0%
Histidine 0.254mg 0.281mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
1
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Barley
Barley
4
12% 2% 73% 9% 2%
Protein: 12.48 g
Fats: 2.3 g
Carbs: 73.48 g
Water: 9.44 g
Other: 2.3 g
Contains more WaterWater +637.7%
Contains more ProteinProtein +38.4%
Contains more FatsFats +505.3%
Contains more CarbsCarbs +265%
Contains more OtherOther +177.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
Barley
Barley
2
26% 16% 59%
Saturated fat: Sat. Fat 0.482 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 1.108 g
Contains less Sat. FatSaturated fat -89%
Contains more Mono. FatMonounsaturated fat +360.9%
Contains more Poly. FatPolyunsaturated fat +533.1%

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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients
  2. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170283/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.