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  6. Millet vs. Barley

Millet vs. Barley — In-Depth Nutrition Comparison

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How are millet and barley different?

  • Millet is richer in phosphorus, copper, and magnesium, while barley is higher in selenium, fiber, and iron.
  • Barley covers your daily need for selenium, 14% more than millet.
  • Millet contains 2 times more magnesium than barley. Millet contains 44mg of magnesium, while barley contains 22mg.
  • Millet has a higher glycemic index (71) than barley (28).

Millet, cooked and Barley, pearled, cooked types were used in this article.

Infographic

Millet vs Barley 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.
Millet
Millet
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 0.9% 5.5% 24% 54% 25% 43% 0.26% 35% 4.9%
Barley
Barley
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.3% 8.2% 50% 35% 22% 23% 0.39% 34% 47%
Contains more MagnesiumMagnesium +100%
Contains more CopperCopper +53.3%
Contains more PhosphorusPhosphorus +85.2%
Contains less SodiumSodium -33.3%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +50%
Contains more IronIron +111.1%
Contains more SeleniumSelenium +855.6%
~equal in Zinc ~0.82mg
~equal in Manganese ~0.259mg

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.
Millet
Millet
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0.4% 0% 27% 19% 25% 10% 25% 0% 0.75% 14% 6.1%
Barley
Barley
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0.2% 0% 21% 14% 39% 8.1% 27% 0% 2% 12% 7.3%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +27.7%
Contains more Vitamin B2Vitamin B2 +32.3%
Contains more Vitamin B5Vitamin B5 +26.7%
Contains more FolateFolate +18.8%
Contains more Vitamin B3Vitamin B3 +55.1%
Contains more Vitamin KVitamin K +166.7%
Contains more CholineCholine +19.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.115mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet Barley DV% diff.
Selenium 0.9µg 8.6µg 14%
Fiber 1.3g 3.8g 10%
Iron 0.63mg 1.33mg 9%
Phosphorus 100mg 54mg 7%
Copper 0.161mg 0.105mg 6%
Magnesium 44mg 22mg 5%
Vitamin B3 1.33mg 2.063mg 5%
Protein 3.51g 2.26g 3%
Carbs 23.67g 28.22g 2%
Polyunsaturated fat 0.508g 0.214g 2%
Vitamin B1 0.106mg 0.083mg 2%
Vitamin B2 0.082mg 0.062mg 2%
Potassium 62mg 93mg 1%
Folate 19µg 16µg 1%
Calcium 3mg 11mg 1%
Zinc 0.91mg 0.82mg 1%
Vitamin B6 0.108mg 0.115mg 1%
Vitamin B5 0.171mg 0.135mg 1%
Manganese 0.272mg 0.259mg 1%
Fats 1g 0.44g 1%
Calories 119kcal 123kcal 0%
Net carbs 22.37g 24.42g N/A
Sugar 0.13g 0.28g N/A
Sodium 2mg 3mg 0%
Vitamin E 0.02mg 0.01mg 0%
Vitamin K 0.3µg 0.8µg 0%
Choline 11.2mg 13.4mg 0%
Saturated fat 0.172g 0.093g 0%
Monounsaturated fat 0.184g 0.057g 0%
Tryptophan 0.038mg 0.038mg 0%
Threonine 0.113mg 0.077mg 0%
Isoleucine 0.148mg 0.083mg 0%
Leucine 0.446mg 0.154mg 0%
Lysine 0.067mg 0.084mg 0%
Methionine 0.07mg 0.043mg 0%
Phenylalanine 0.185mg 0.127mg 0%
Valine 0.184mg 0.111mg 0%
Histidine 0.075mg 0.051mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
Millet
4
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Barley
Barley
1
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 ProteinProtein +55.3%
Contains more FatsFats +127.3%
Contains more OtherOther +46.4%
Contains more CarbsCarbs +19.2%
~equal in Water ~68.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
Millet
2
20% 21% 59%
Saturated fat: Sat. Fat 0.172 g
Monounsaturated fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 g
Barley
Barley
1
26% 16% 59%
Saturated fat: Sat. Fat 0.093 g
Monounsaturated fat: Mono. Fat 0.057 g
Polyunsaturated fat: Poly. Fat 0.214 g
Contains more Mono. FatMonounsaturated fat +222.8%
Contains more Poly. FatPolyunsaturated fat +137.4%
Contains less Sat. FatSaturated fat -45.9%

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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. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.