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  6. Brown rice vs. Barley

Brown rice vs. Barley — In-Depth Nutrition Comparison

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Differences between Brown rice and Barley

  • Brown rice contains less Fiber, Selenium, Copper, Manganese, Vitamin B1, Iron, Phosphorus, Magnesium, Zinc, and Vitamin B2 than Barley.
  • Barley's daily need coverage for Fiber is 63% higher.

The food types used in this comparison are Rice, brown, long-grain, cooked and Barley, hulled.

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
1
:
9
Barley
Barley
Contains less Sodium -66.7%
Contains more Calcium +1000%
Contains more Iron +542.9%
Contains more Magnesium +241%
Contains more Phosphorus +156.3%
Contains more Potassium +425.6%
Contains more Zinc +290.1%
Contains more Copper +369.8%
Contains more Manganese +99.5%
Contains more Selenium +550%
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 10% 135% 95% 114% 40% 2% 76% 166% 254% 206%
Contains less Sodium -66.7%
Contains more Calcium +1000%
Contains more Iron +542.9%
Contains more Magnesium +241%
Contains more Phosphorus +156.3%
Contains more Potassium +425.6%
Contains more Zinc +290.1%
Contains more Copper +369.8%
Contains more Manganese +99.5%
Contains more Selenium +550%

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
1
:
8
Barley
Barley
Contains more Vitamin B5 +34.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +235.3%
Contains more Vitamin B1 +262.9%
Contains more Vitamin B2 +313%
Contains more Vitamin B3 +79.8%
Contains more Vitamin B6 +158.5%
Contains more Folate +111.1%
Contains more Vitamin K +1000%
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 2% 12% 0% 0% 162% 66% 87% 17% 74% 15% 0% 6%
Contains more Vitamin B5 +34.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +235.3%
Contains more Vitamin B1 +262.9%
Contains more Vitamin B2 +313%
Contains more Vitamin B3 +79.8%
Contains more Vitamin B6 +158.5%
Contains more Folate +111.1%
Contains more Vitamin K +1000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
1
:
4
Barley
Barley
Contains more Water +644.4%
Contains more Protein +355.5%
Contains more Fats +137.1%
Contains more Carbs +187.3%
Contains more Other +422.7%
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
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 Water +644.4%
Contains more Protein +355.5%
Contains more Fats +137.1%
Contains more Carbs +187.3%
Contains more Other +422.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
2
:
1
Barley
Barley
Contains less Saturated Fat -46.1%
Contains more Monounsaturated Fat +25.1%
Contains more Polyunsaturated fat +202.7%
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: 0.482 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 1.108 g
Contains less Saturated Fat -46.1%
Contains more Monounsaturated Fat +25.1%
Contains more Polyunsaturated fat +202.7%

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
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Brown rice Barley Opinion
Net carbs 23.98g 56.18g Barley
Protein 2.74g 12.48g Barley
Fats 0.97g 2.3g Barley
Carbs 25.58g 73.48g Barley
Calories 123kcal 354kcal Barley
Starch 24.79g Brown rice
Sugar 0.24g 0.8g Brown rice
Fiber 1.6g 17.3g Barley
Calcium 3mg 33mg Barley
Iron 0.56mg 3.6mg Barley
Magnesium 39mg 133mg Barley
Phosphorus 103mg 264mg Barley
Potassium 86mg 452mg Barley
Sodium 4mg 12mg Brown rice
Zinc 0.71mg 2.77mg Barley
Copper 0.106mg 0.498mg Barley
Manganese 0.974mg 1.943mg Barley
Selenium 5.8µg 37.7µg Barley
Vitamin A 0IU 22IU Barley
Vitamin A RAE 0µg 1µg Barley
Vitamin E 0.17mg 0.57mg Barley
Vitamin B1 0.178mg 0.646mg Barley
Vitamin B2 0.069mg 0.285mg Barley
Vitamin B3 2.561mg 4.604mg Barley
Vitamin B5 0.38mg 0.282mg Brown rice
Vitamin B6 0.123mg 0.318mg Barley
Folate 9µg 19µg Barley
Vitamin K 0.2µg 2.2µg Barley
Tryptophan 0.033mg 0.208mg Barley
Threonine 0.095mg 0.424mg Barley
Isoleucine 0.109mg 0.456mg Barley
Leucine 0.214mg 0.848mg Barley
Lysine 0.099mg 0.465mg Barley
Methionine 0.058mg 0.24mg Barley
Phenylalanine 0.133mg 0.7mg Barley
Valine 0.151mg 0.612mg Barley
Histidine 0.066mg 0.281mg Barley
Saturated Fat 0.26g 0.482g Brown rice
Monounsaturated Fat 0.369g 0.295g Brown rice
Polyunsaturated fat 0.366g 1.108g Barley
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 ok
Low Glycemic Index diet ok

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
36%
Barley
Minerals Daily Need Coverage Score
32%
Brown rice
110%
Barley

Comparison summary

Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.222g)
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 is richer in minerals?
Barley
Barley is relatively richer in minerals
Which food is richer in vitamins?
Barley
Barley is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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/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.