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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.
  • Barley has a lower glycemic index. The glycemic index of barley is 28, while the glycemic index of brown rice is 66.

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.
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
9
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 less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +241%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +425.6%
Contains more IronIron +542.9%
Contains more CopperCopper +369.8%
Contains more ZincZinc +290.1%
Contains more PhosphorusPhosphorus +156.3%
Contains more ManganeseManganese +99.5%
Contains more SeleniumSelenium +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.
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
8
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% 0.33% 11% 0% 162% 66% 86% 17% 73% 0% 5.5% 14% 0%
Contains more Vitamin B5Vitamin B5 +34.8%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +235.3%
Contains more Vitamin B1Vitamin B1 +262.9%
Contains more Vitamin B2Vitamin B2 +313%
Contains more Vitamin B3Vitamin B3 +79.8%
Contains more Vitamin B6Vitamin B6 +158.5%
Contains more Vitamin KVitamin K +1000%
Contains more FolateFolate +111.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Barley DV% diff.
Fiber 1.6g 17.3g 63%
Selenium 5.8µg 37.7µg 58%
Copper 0.106mg 0.498mg 44%
Manganese 0.974mg 1.943mg 42%
Vitamin B1 0.178mg 0.646mg 39%
Iron 0.56mg 3.6mg 38%
Phosphorus 103mg 264mg 23%
Magnesium 39mg 133mg 22%
Protein 2.74g 12.48g 19%
Zinc 0.71mg 2.77mg 19%
Vitamin B2 0.069mg 0.285mg 17%
Carbs 25.58g 73.48g 16%
Vitamin B6 0.123mg 0.318mg 15%
Vitamin B3 2.561mg 4.604mg 13%
Calories 123kcal 354kcal 12%
Potassium 86mg 452mg 11%
Starch 24.79g 10%
Polyunsaturated fat 0.366g 1.108g 5%
Vitamin E 0.17mg 0.57mg 3%
Calcium 3mg 33mg 3%
Folate 9µg 19µg 3%
Vitamin B5 0.38mg 0.282mg 2%
Fats 0.97g 2.3g 2%
Vitamin K 0.2µg 2.2µg 2%
Choline 9.2mg 2%
Saturated fat 0.26g 0.482g 1%
Net carbs 23.98g 56.18g N/A
Sugar 0.24g 0.8g N/A
Sodium 4mg 12mg 0%
Vitamin A 0µg 1µg 0%
Monounsaturated fat 0.369g 0.295g 0%
Tryptophan 0.033mg 0.208mg 0%
Threonine 0.095mg 0.424mg 0%
Isoleucine 0.109mg 0.456mg 0%
Leucine 0.214mg 0.848mg 0%
Lysine 0.099mg 0.465mg 0%
Methionine 0.058mg 0.24mg 0%
Phenylalanine 0.133mg 0.7mg 0%
Valine 0.151mg 0.612mg 0%
Histidine 0.066mg 0.281mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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
4
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 WaterWater +644.4%
Contains more ProteinProtein +355.5%
Contains more FatsFats +137.1%
Contains more CarbsCarbs +187.3%
Contains more OtherOther +422.7%

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 0.482 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 1.108 g
Contains less Sat. FatSaturated fat -46.1%
Contains more Mono. FatMonounsaturated fat +25.1%
Contains more Poly. FatPolyunsaturated fat +202.7%

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.