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Oatmeal vs Barley - In-Depth Nutrition Comparison

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What are the differences between Oatmeal and Barley?

  • Oatmeal is higher in Iron, and Vitamin A RAE, yet Barley is higher in Fiber, Manganese, Selenium, Copper, Vitamin B1, Phosphorus, Magnesium, and Zinc.
  • Barley's daily need coverage for Fiber is 62% more.
  • Oatmeal has 130 times more Vitamin A RAE than Barley. While Oatmeal has 130µg of Vitamin A RAE, Barley has only 1µg.

We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Barley, hulled types in this article.

Infographic

Oatmeal 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Barley
Contains more Calcium +142.4%
Contains more Iron +65.6%
Contains more Magnesium +411.5%
Contains more Phosphorus +242.9%
Contains more Potassium +641%
Contains less Sodium -75.5%
Contains more Zinc +346.8%
Contains more Copper +654.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 135% 95% 114% 40% 2% 76% 166%
Contains more Calcium +142.4%
Contains more Iron +65.6%
Contains more Magnesium +411.5%
Contains more Phosphorus +242.9%
Contains more Potassium +641%
Contains less Sodium -75.5%
Contains more Zinc +346.8%
Contains more Copper +654.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Barley
Contains more Vitamin A +1868.2%
Contains more Vitamin B5 +12.4%
Contains more Folate +131.6%
Contains more Vitamin E +714.3%
Contains more Vitamin B1 +148.5%
Contains more Vitamin B2 +32.6%
Contains more Vitamin B3 +52.2%
Contains more Vitamin K +450%
Equal in Vitamin B6 - 0.318
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 12% 0% 0% 162% 66% 87% 17% 74% 15% 0% 6%
Contains more Vitamin A +1868.2%
Contains more Vitamin B5 +12.4%
Contains more Folate +131.6%
Contains more Vitamin E +714.3%
Contains more Vitamin B1 +148.5%
Contains more Vitamin B2 +32.6%
Contains more Vitamin B3 +52.2%
Contains more Vitamin K +450%
Equal in Vitamin B6 - 0.318

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oatmeal Barley
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Barley Opinion
Net carbs 9.97g 56.18g Barley
Protein 2.37g 12.48g Barley
Fats 1.36g 2.3g Barley
Carbs 11.67g 73.48g Barley
Calories 68kcal 354kcal Barley
Starch 10.37g g Oatmeal
Fructose 0g g Oatmeal
Sugar 0.46g 0.8g Oatmeal
Fiber 1.7g 17.3g Barley
Calcium 80mg 33mg Oatmeal
Iron 5.96mg 3.6mg Oatmeal
Magnesium 26mg 133mg Barley
Phosphorus 77mg 264mg Barley
Potassium 61mg 452mg Barley
Sodium 49mg 12mg Barley
Zinc 0.62mg 2.77mg Barley
Copper 0.066mg 0.498mg Barley
Vitamin A 433IU 22IU Oatmeal
Vitamin E 0.07mg 0.57mg Barley
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.26mg 0.646mg Barley
Vitamin B2 0.215mg 0.285mg Barley
Vitamin B3 3.025mg 4.604mg Barley
Vitamin B5 0.317mg 0.282mg Oatmeal
Vitamin B6 0.29mg 0.318mg Barley
Folate 44µg 19µg Oatmeal
Vitamin B12 0µg 0µg
Vitamin K 0.4µg 2.2µg Barley
Tryptophan 0.04mg 0.208mg Barley
Threonine 0.083mg 0.424mg Barley
Isoleucine 0.105mg 0.456mg Barley
Leucine 0.2mg 0.848mg Barley
Lysine 0.135mg 0.465mg Barley
Methionine 0.04mg 0.24mg Barley
Phenylalanine 0.13mg 0.7mg Barley
Valine 0.151mg 0.612mg Barley
Histidine 0.057mg 0.281mg Barley
Cholesterol 0mg 0mg
Trans Fat 0.003g g Barley
Saturated Fat 0.226g 0.482g Oatmeal
Monounsaturated Fat 0.391g 0.295g Oatmeal
Polyunsaturated fat 0.426g 1.108g Barley

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Barley
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
27
Oatmeal
36
Barley
Mineral Summary Score
44
Oatmeal
80
Barley

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
14%
Oatmeal
75%
Barley
Carbohydrates
12%
Oatmeal
73%
Barley
Fats
6%
Oatmeal
11%
Barley

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 0.34g)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.256g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1.5)
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 37mg)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 51)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.