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  6. Oats vs. Barley

Oats vs. Barley — In-Depth Nutrition Comparison

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Important differences between oats and barley

  • Oats have more manganese, phosphorus, vitamin B5, copper, iron, and zinc; however, barley has more fiber, vitamin B3, vitamin B6, and vitamin B2.
  • Oats' daily need coverage for manganese is 129% more.
  • Oats have 5 times more vitamin B5 than barley. Oats have 1.349mg of vitamin B5, while barley has 0.282mg.
  • Oats have a higher glycemic index than barley.

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

Infographic

Oats 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.
Oats
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Barley
Barley
1
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 MagnesiumMagnesium +33.1%
Contains more CalciumCalcium +63.6%
Contains more IronIron +31.1%
Contains more CopperCopper +25.7%
Contains more ZincZinc +43.3%
Contains more PhosphorusPhosphorus +98.1%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +153%
~equal in Potassium ~452mg

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.
Oats
Oats
3
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% 0% 191% 32% 18% 81% 27% 0% 0% 42%
Barley
Barley
6
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 B1Vitamin B1 +18.1%
Contains more Vitamin B5Vitamin B5 +378.4%
Contains more FolateFolate +194.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +105%
Contains more Vitamin B3Vitamin B3 +379.1%
Contains more Vitamin B6Vitamin B6 +167.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oats Barley DV% diff.
Manganese 4.916mg 1.943mg 129%
Selenium 37.7µg 69%
Phosphorus 523mg 264mg 37%
Fiber 10.6g 17.3g 27%
Vitamin B3 0.961mg 4.604mg 23%
Vitamin B5 1.349mg 0.282mg 21%
Vitamin B6 0.119mg 0.318mg 15%
Iron 4.72mg 3.6mg 14%
Copper 0.626mg 0.498mg 14%
Zinc 3.97mg 2.77mg 11%
Vitamin B2 0.139mg 0.285mg 11%
Magnesium 177mg 133mg 10%
Vitamin B1 0.763mg 0.646mg 10%
Polyunsaturated fat 2.535g 1.108g 10%
Protein 16.89g 12.48g 9%
Folate 56µg 19µg 9%
Fats 6.9g 2.3g 7%
Monounsaturated fat 2.178g 0.295g 5%
Vitamin E 0.57mg 4%
Saturated fat 1.217g 0.482g 3%
Calories 389kcal 354kcal 2%
Carbs 66.27g 73.48g 2%
Calcium 54mg 33mg 2%
Vitamin K 2.2µg 2%
Potassium 429mg 452mg 1%
Protein per 100 calories 4.3g 3.5g N/A
Calories per 10 g protein 230kcal 284kcal N/A
Weight per 100 calories 26g 28g N/A
Unsaturated / Saturated Fat ratio 3.9 2.9 N/A
Net carbs 55.67g 56.18g N/A
Sugar 0.8g N/A
Sodium 2mg 12mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.234mg 0.208mg 0%
Threonine 0.575mg 0.424mg 0%
Isoleucine 0.694mg 0.456mg 0%
Leucine 1.284mg 0.848mg 0%
Lysine 0.701mg 0.465mg 0%
Methionine 0.312mg 0.24mg 0%
Phenylalanine 0.895mg 0.7mg 0%
Valine 0.937mg 0.612mg 0%
Histidine 0.405mg 0.281mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
2
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
Barley
3
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 ProteinProtein +35.3%
Contains more FatsFats +200%
Contains more CarbsCarbs +10.9%
Contains more WaterWater +14.8%
Contains more OtherOther +33.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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 more Mono. FatMonounsaturated fat +638.3%
Contains more Poly. FatPolyunsaturated fat +128.8%
Contains less Sat. FatSaturated fat -60.4%

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. Oats - 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.