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  6. Oatmeal vs. Barley

Oatmeal vs. Barley — In-Depth Nutrition Comparison

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What are the differences between oatmeal and barley?

  • Oatmeal is higher in iron, yet barley is higher in fiber, manganese, selenium, copper, vitamin B1, phosphorus, magnesium, zinc, and potassium.
  • Barley's daily need coverage for fiber is 62% more.
  • Oatmeal has 2 times more iron than barley. While oatmeal has 5.96mg of iron, barley has only 3.6mg.
  • The glycemic index of barley is lower.

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
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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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 more CalciumCalcium +142.4%
Contains more IronIron +65.6%
Contains more MagnesiumMagnesium +411.5%
Contains more PotassiumPotassium +641%
Contains more CopperCopper +654.5%
Contains more ZincZinc +346.8%
Contains more PhosphorusPhosphorus +242.9%
Contains less SodiumSodium -75.5%
Contains more ManganeseManganese +248.2%
Contains more SeleniumSelenium +654%

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.
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% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Barley
Barley
5
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 AVitamin A +12900%
Contains more Vitamin B5Vitamin B5 +12.4%
Contains more FolateFolate +131.6%
Contains more Vitamin EVitamin E +714.3%
Contains more Vitamin B1Vitamin B1 +148.5%
Contains more Vitamin B2Vitamin B2 +32.6%
Contains more Vitamin B3Vitamin B3 +52.2%
Contains more Vitamin KVitamin K +450%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.318mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Barley DV% diff.
Fiber 1.7g 17.3g 62%
Manganese 0.558mg 1.943mg 60%
Selenium 5µg 37.7µg 59%
Copper 0.066mg 0.498mg 48%
Vitamin B1 0.26mg 0.646mg 32%
Iron 5.96mg 3.6mg 30%
Phosphorus 77mg 264mg 27%
Magnesium 26mg 133mg 25%
Carbs 11.67g 73.48g 21%
Protein 2.37g 12.48g 20%
Zinc 0.62mg 2.77mg 20%
Calories 68kcal 354kcal 14%
Vitamin A 130µg 1µg 14%
Potassium 61mg 452mg 12%
Vitamin B3 3.025mg 4.604mg 10%
Folate 44µg 19µg 6%
Calcium 80mg 33mg 5%
Vitamin B2 0.215mg 0.285mg 5%
Polyunsaturated fat 0.426g 1.108g 5%
Starch 10.37g 4%
Vitamin E 0.07mg 0.57mg 3%
Sodium 49mg 12mg 2%
Vitamin B6 0.29mg 0.318mg 2%
Vitamin K 0.4µg 2.2µg 2%
Fats 1.36g 2.3g 1%
Vitamin B5 0.317mg 0.282mg 1%
Choline 4.7mg 1%
Saturated fat 0.226g 0.482g 1%
Protein per 100 calories 3.5g 3.5g N/A
Calories per 10 g protein 287kcal 284kcal N/A
Weight per 100 calories 147g 28g N/A
Unsaturated / Saturated Fat ratio 3.6 2.9 N/A
Net carbs 9.97g 56.18g N/A
Sugar 0.46g 0.8g N/A
Trans fat 0.003g N/A
Monounsaturated fat 0.391g 0.295g 0%
Tryptophan 0.04mg 0.208mg 0%
Threonine 0.083mg 0.424mg 0%
Isoleucine 0.105mg 0.456mg 0%
Leucine 0.2mg 0.848mg 0%
Lysine 0.135mg 0.465mg 0%
Methionine 0.04mg 0.24mg 0%
Phenylalanine 0.13mg 0.7mg 0%
Valine 0.151mg 0.612mg 0%
Histidine 0.057mg 0.281mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 +790.1%
Contains more ProteinProtein +426.6%
Contains more FatsFats +69.1%
Contains more CarbsCarbs +529.6%
Contains more OtherOther +303.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Barley
Barley
1
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 -53.1%
Contains more Mono. FatMonounsaturated fat +32.5%
Contains more Poly. FatPolyunsaturated fat +160.1%

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. 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.