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  6. Brown rice vs. Barley

Brown rice vs. Barley — In-Depth Nutrition Comparison

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Summary of differences between Brown rice and Barley

  • Brown rice has more Manganese, Vitamin B1, and Phosphorus, however, Barley is higher in Iron, Fiber, and Selenium.
  • Brown rice covers your daily need of Manganese 31% more than Barley.
  • Brown rice has 2 times more Vitamin B1 than Barley. While Brown rice has 0.178mg of Vitamin B1, Barley has only 0.083mg.

These are the specific foods used in this comparison Rice, brown, long-grain, cooked and Barley, pearled, cooked.

Infographic

Brown rice 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.
Brown rice
Brown rice
4
:
6
Barley
Barley
Contains more Magnesium +77.3%
Contains more Phosphorus +90.7%
Contains more Manganese +276.1%
Contains more Calcium +266.7%
Contains more Iron +137.5%
Contains less Sodium -25%
Contains more Zinc +15.5%
Contains more Selenium +48.3%
Equal in Potassium - 93
Equal in Copper - 0.105
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 50% 16% 24% 9% 1% 23% 35% 34% 47%
Contains more Magnesium +77.3%
Contains more Phosphorus +90.7%
Contains more Manganese +276.1%
Contains more Calcium +266.7%
Contains more Iron +137.5%
Contains less Sodium -25%
Contains more Zinc +15.5%
Contains more Selenium +48.3%
Equal in Potassium - 93
Equal in Copper - 0.105

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.
Brown rice
Brown rice
6
:
3
Barley
Barley
Contains more Vitamin E +1600%
Contains more Vitamin B1 +114.5%
Contains more Vitamin B2 +11.3%
Contains more Vitamin B3 +24.1%
Contains more Vitamin B5 +181.5%
Contains more Vitamin A +∞%
Contains more Folate +77.8%
Contains more Vitamin K +300%
Equal in Vitamin B6 - 0.115
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
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 E +1600%
Contains more Vitamin B1 +114.5%
Contains more Vitamin B2 +11.3%
Contains more Vitamin B3 +24.1%
Contains more Vitamin B5 +181.5%
Contains more Vitamin A +∞%
Contains more Folate +77.8%
Contains more Vitamin K +300%
Equal in Vitamin B6 - 0.115

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
4
:
1
Barley
Barley
Contains more Protein +21.2%
Contains more Fats +120.5%
Contains more Other +57.1%
Contains more Carbs +10.3%
Equal in Water - 68.8
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 +21.2%
Contains more Fats +120.5%
Contains more Other +57.1%
Contains more Carbs +10.3%
Equal in Water - 68.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
2
:
1
Barley
Barley
Contains more Monounsaturated Fat +547.4%
Contains more Polyunsaturated fat +71%
Contains less Saturated Fat -64.2%
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Barley
26% 16% 59%
Saturated Fat: 0.093 g
Monounsaturated Fat: 0.057 g
Polyunsaturated fat: 0.214 g
Contains more Monounsaturated Fat +547.4%
Contains more Polyunsaturated fat +71%
Contains less Saturated Fat -64.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brown rice Barley Opinion
Net carbs 23.98g 24.42g Barley
Protein 2.74g 2.26g Brown rice
Fats 0.97g 0.44g Brown rice
Carbs 25.58g 28.22g Barley
Calories 123kcal 123kcal
Starch 24.79g Brown rice
Sugar 0.24g 0.28g Brown rice
Fiber 1.6g 3.8g Barley
Calcium 3mg 11mg Barley
Iron 0.56mg 1.33mg Barley
Magnesium 39mg 22mg Brown rice
Phosphorus 103mg 54mg Brown rice
Potassium 86mg 93mg Barley
Sodium 4mg 3mg Barley
Zinc 0.71mg 0.82mg Barley
Copper 0.106mg 0.105mg Brown rice
Manganese 0.974mg 0.259mg Brown rice
Selenium 5.8µg 8.6µg Barley
Vitamin A 0IU 7IU Barley
Vitamin E 0.17mg 0.01mg Brown rice
Vitamin B1 0.178mg 0.083mg Brown rice
Vitamin B2 0.069mg 0.062mg Brown rice
Vitamin B3 2.561mg 2.063mg Brown rice
Vitamin B5 0.38mg 0.135mg Brown rice
Vitamin B6 0.123mg 0.115mg Brown rice
Folate 9µg 16µg Barley
Vitamin K 0.2µg 0.8µg Barley
Tryptophan 0.033mg 0.038mg Barley
Threonine 0.095mg 0.077mg Brown rice
Isoleucine 0.109mg 0.083mg Brown rice
Leucine 0.214mg 0.154mg Brown rice
Lysine 0.099mg 0.084mg Brown rice
Methionine 0.058mg 0.043mg Brown rice
Phenylalanine 0.133mg 0.127mg Brown rice
Valine 0.151mg 0.111mg Brown rice
Histidine 0.066mg 0.051mg Brown rice
Saturated Fat 0.26g 0.093g Barley
Monounsaturated Fat 0.369g 0.057g Brown rice
Polyunsaturated fat 0.366g 0.214g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Barley
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
14%
Brown rice
10%
Barley
Minerals Daily Need Coverage Score
32%
Brown rice
24%
Barley

Comparison summary

Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.04g)
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Barley
Barley is lower in Saturated Fat (difference - 0.167g)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 38)
Which food is cheaper?
Barley
Barley is cheaper (difference - $0.5)
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

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.