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  6. Oat vs. Barley

Oat vs. Barley — In-Depth Nutrition Comparison

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The main differences between Oat and Barley

  • Oat is richer than Barley in Manganese, Phosphorus, Copper, Vitamin B1, Iron, Magnesium, Zinc, Fiber, Vitamin B5, and Folate.
  • Daily need coverage for Manganese from Oat is 202% higher.
  • Oat contains 10 times more Vitamin B5 than Barley. Oat contains 1.349mg of Vitamin B5, while Barley contains 0.135mg.

Food types used in this article are Oats and Barley, pearled, cooked.

Infographic

Oat 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.
Oat
Oat
9
:
1
Barley
Barley
Contains more Calcium +390.9%
Contains more Iron +254.9%
Contains more Magnesium +704.5%
Contains more Phosphorus +868.5%
Contains more Potassium +361.3%
Contains less Sodium -33.3%
Contains more Zinc +384.1%
Contains more Copper +496.2%
Contains more Manganese +1798.1%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 50% 16% 24% 9% 1% 23% 35% 34% 47%
Contains more Calcium +390.9%
Contains more Iron +254.9%
Contains more Magnesium +704.5%
Contains more Phosphorus +868.5%
Contains more Potassium +361.3%
Contains less Sodium -33.3%
Contains more Zinc +384.1%
Contains more Copper +496.2%
Contains more Manganese +1798.1%

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.
Oat
Oat
5
:
4
Barley
Barley
Contains more Vitamin B1 +819.3%
Contains more Vitamin B2 +124.2%
Contains more Vitamin B5 +899.3%
Contains more Folate +250%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +114.7%
Equal in Vitamin B6 - 0.115
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
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 B1 +819.3%
Contains more Vitamin B2 +124.2%
Contains more Vitamin B5 +899.3%
Contains more Folate +250%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +114.7%
Equal in Vitamin B6 - 0.115

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
4
:
1
Barley
Barley
Contains more Protein +647.3%
Contains more Fats +1468.2%
Contains more Carbs +134.8%
Contains more Other +514.3%
Contains more Water +737%
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 +647.3%
Contains more Fats +1468.2%
Contains more Carbs +134.8%
Contains more Other +514.3%
Contains more Water +737%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Barley
Barley
Contains more Monounsaturated Fat +3721.1%
Contains more Polyunsaturated fat +1084.6%
Contains less Saturated Fat -92.4%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Barley
26% 16% 59%
Saturated Fat: 0.093 g
Monounsaturated Fat: 0.057 g
Polyunsaturated fat: 0.214 g
Contains more Monounsaturated Fat +3721.1%
Contains more Polyunsaturated fat +1084.6%
Contains less Saturated Fat -92.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Barley Opinion
Net carbs 55.67g 24.42g Oat
Protein 16.89g 2.26g Oat
Fats 6.9g 0.44g Oat
Carbs 66.27g 28.22g Oat
Calories 389kcal 123kcal Oat
Sugar 0.28g Oat
Fiber 10.6g 3.8g Oat
Calcium 54mg 11mg Oat
Iron 4.72mg 1.33mg Oat
Magnesium 177mg 22mg Oat
Phosphorus 523mg 54mg Oat
Potassium 429mg 93mg Oat
Sodium 2mg 3mg Oat
Zinc 3.97mg 0.82mg Oat
Copper 0.626mg 0.105mg Oat
Manganese 4.916mg 0.259mg Oat
Selenium 8.6µg Barley
Vitamin A 0IU 7IU Barley
Vitamin E 0.01mg Barley
Vitamin B1 0.763mg 0.083mg Oat
Vitamin B2 0.139mg 0.062mg Oat
Vitamin B3 0.961mg 2.063mg Barley
Vitamin B5 1.349mg 0.135mg Oat
Vitamin B6 0.119mg 0.115mg Oat
Folate 56µg 16µg Oat
Vitamin K 0.8µg Barley
Tryptophan 0.234mg 0.038mg Oat
Threonine 0.575mg 0.077mg Oat
Isoleucine 0.694mg 0.083mg Oat
Leucine 1.284mg 0.154mg Oat
Lysine 0.701mg 0.084mg Oat
Methionine 0.312mg 0.043mg Oat
Phenylalanine 0.895mg 0.127mg Oat
Valine 0.937mg 0.111mg Oat
Histidine 0.405mg 0.051mg Oat
Saturated Fat 1.217g 0.093g Barley
Monounsaturated Fat 2.178g 0.057g Oat
Polyunsaturated fat 2.535g 0.214g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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
33%
Oat
10%
Barley
Minerals Daily Need Coverage Score
154%
Oat
24%
Barley

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.28g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 1mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.9)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Barley
Barley is lower in Saturated Fat (difference - 1.124g)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 31)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.