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Oat vs Barley - In-Depth Nutrition Comparison

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Important differences between Oat and Barley

  • Oat has more Manganese, Phosphorus, Vitamin B5, Copper, Iron, and Zinc, however Barley has more Fiber, Vitamin B3, Vitamin B6, and Vitamin B2.
  • Oat's daily need coverage for Manganese is 129% more.
  • Oat has 5 times more Vitamin B5 than Barley. Oat has 1.349mg of Vitamin B5, while Barley has 0.282mg.

The food varieties used in the comparison are Oats and Barley, hulled.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
Oat
7
:
1
Barley
Barley
Contains more Calcium +63.6%
Contains more Iron +31.1%
Contains more Magnesium +33.1%
Contains more Phosphorus +98.1%
Contains less Sodium -83.3%
Contains more Zinc +43.3%
Contains more Copper +25.7%
Equal in Potassium - 452
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 135% 95% 114% 40% 2% 76% 166%
Contains more Calcium +63.6%
Contains more Iron +31.1%
Contains more Magnesium +33.1%
Contains more Phosphorus +98.1%
Contains less Sodium -83.3%
Contains more Zinc +43.3%
Contains more Copper +25.7%
Equal in Potassium - 452

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
Oat
Oat
3
:
6
Barley
Barley
Contains more Vitamin B1 +18.1%
Contains more Vitamin B5 +378.4%
Contains more Folate +194.7%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +105%
Contains more Vitamin B3 +379.1%
Contains more Vitamin B6 +167.2%
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 2% 12% 0% 0% 162% 66% 87% 17% 74% 15% 0% 6%
Contains more Vitamin B1 +18.1%
Contains more Vitamin B5 +378.4%
Contains more Folate +194.7%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +105%
Contains more Vitamin B3 +379.1%
Contains more Vitamin B6 +167.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
2
:
3
Barley
Barley
Contains more Protein +35.3%
Contains more Fats +200%
Contains more Carbs +10.9%
Contains more Water +14.8%
Contains more Other +33.7%
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
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 Protein +35.3%
Contains more Fats +200%
Contains more Carbs +10.9%
Contains more Water +14.8%
Contains more Other +33.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Barley
Barley
Contains more Monounsaturated Fat +638.3%
Contains more Polyunsaturated fat +128.8%
Contains less Saturated Fat -60.4%
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: 0.482 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 1.108 g
Contains more Monounsaturated Fat +638.3%
Contains more Polyunsaturated fat +128.8%
Contains less Saturated Fat -60.4%

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.
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 56.18g Barley
Protein 16.89g 12.48g Oat
Fats 6.9g 2.3g Oat
Carbs 66.27g 73.48g Barley
Calories 389kcal 354kcal Oat
Sugar 0.8g Oat
Fiber 10.6g 17.3g Barley
Calcium 54mg 33mg Oat
Iron 4.72mg 3.6mg Oat
Magnesium 177mg 133mg Oat
Phosphorus 523mg 264mg Oat
Potassium 429mg 452mg Barley
Sodium 2mg 12mg Oat
Zinc 3.97mg 2.77mg Oat
Copper 0.626mg 0.498mg Oat
Vitamin A 0IU 22IU Barley
Vitamin A RAE 0µg 1µg Barley
Vitamin E 0.57mg Barley
Vitamin B1 0.763mg 0.646mg Oat
Vitamin B2 0.139mg 0.285mg Barley
Vitamin B3 0.961mg 4.604mg Barley
Vitamin B5 1.349mg 0.282mg Oat
Vitamin B6 0.119mg 0.318mg Barley
Folate 56µg 19µg Oat
Vitamin K 2.2µg Barley
Tryptophan 0.234mg 0.208mg Oat
Threonine 0.575mg 0.424mg Oat
Isoleucine 0.694mg 0.456mg Oat
Leucine 1.284mg 0.848mg Oat
Lysine 0.701mg 0.465mg Oat
Methionine 0.312mg 0.24mg Oat
Phenylalanine 0.895mg 0.7mg Oat
Valine 0.937mg 0.612mg Oat
Histidine 0.405mg 0.281mg Oat
Saturated Fat 1.217g 0.482g Barley
Monounsaturated Fat 2.178g 0.295g Oat
Polyunsaturated fat 2.535g 1.108g 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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
33%
Oat
36%
Barley
Minerals Daily Need Coverage Score
112%
Oat
80%
Barley

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 10mg)
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 - 0.735g)
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

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. 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/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.