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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 for manganese 31% more than barley.
  • Brown rice has 4 times more Manganese than barley. While brown rice has 0.974mg of Manganese, barley has only 0.259mg.
  • The glycemic index of brown rice is higher.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Barley
Barley
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.3% 8.2% 50% 35% 22% 23% 0.39% 34% 47%
Contains more MagnesiumMagnesium +77.3%
Contains more PhosphorusPhosphorus +90.7%
Contains more ManganeseManganese +276.1%
Contains more CalciumCalcium +266.7%
Contains more IronIron +137.5%
Contains more ZincZinc +15.5%
Contains less SodiumSodium -25%
Contains more SeleniumSelenium +48.3%
~equal in Potassium ~93mg
~equal in Copper ~0.105mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Barley
Barley
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.42% 0.2% 0% 21% 14% 39% 8.1% 27% 0% 2% 12% 7.3%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin B1Vitamin B1 +114.5%
Contains more Vitamin B2Vitamin B2 +11.3%
Contains more Vitamin B3Vitamin B3 +24.1%
Contains more Vitamin B5Vitamin B5 +181.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +77.8%
Contains more CholineCholine +45.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.115mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Barley
Barley
1
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 ProteinProtein +21.2%
Contains more FatsFats +120.5%
Contains more OtherOther +57.1%
Contains more CarbsCarbs +10.3%
~equal in Water ~68.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Barley
Barley
1
26% 16% 59%
Saturated Fat: Sat. Fat 0.093 g
Monounsaturated Fat: Mono. Fat 0.057 g
Polyunsaturated fat: Poly. Fat 0.214 g
Contains more Mono. FatMonounsaturated Fat +547.4%
Contains more Poly. FatPolyunsaturated fat +71%
Contains less Sat. FatSaturated 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
Calories 123kcal 123kcal
Protein 2.74g 2.26g Brown rice
Fats 0.97g 0.44g Brown rice
Net carbs 23.98g 24.42g Barley
Carbs 25.58g 28.22g Barley
Magnesium 39mg 22mg Brown rice
Calcium 3mg 11mg Barley
Potassium 86mg 93mg Barley
Iron 0.56mg 1.33mg Barley
Sugar 0.24g 0.28g Brown rice
Fiber 1.6g 3.8g Barley
Copper 0.106mg 0.105mg Brown rice
Zinc 0.71mg 0.82mg Barley
Starch 24.79g Brown rice
Phosphorus 103mg 54mg Brown rice
Sodium 4mg 3mg Barley
Vitamin A 0IU 7IU Barley
Vitamin E 0.17mg 0.01mg Brown rice
Manganese 0.974mg 0.259mg Brown rice
Selenium 5.8µg 8.6µg Barley
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
Vitamin K 0.2µg 0.8µg Barley
Folate 9µg 16µg Barley
Choline 9.2mg 13.4mg Barley
Saturated Fat 0.26g 0.093g Barley
Monounsaturated Fat 0.369g 0.057g Brown rice
Polyunsaturated fat 0.366g 0.214g Brown rice
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
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Barley
Low Calories diet Equal
Low Fats diet ok
Low Carbs 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
13%
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.