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  6. Rice vs. Barley

Rice vs. Barley — In-Depth Nutrition Comparison

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How are rice and barley different?

  • Barley has more fiber, manganese, selenium, copper, vitamin B1, phosphorus, iron, magnesium, vitamin B2, and zinc than rice.
  • Daily need coverage for fiber for barley is 68% higher.
  • Barley has a lower glycemic index (28) than rice (60).

Rice, white, long-grain, regular, enriched, cooked and Barley, hulled are the varieties used in this article.

Infographic

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.
Rice
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
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 -91.7%
Contains more MagnesiumMagnesium +1008.3%
Contains more CalciumCalcium +230%
Contains more PotassiumPotassium +1191.4%
Contains more IronIron +200%
Contains more CopperCopper +621.7%
Contains more ZincZinc +465.3%
Contains more PhosphorusPhosphorus +514%
Contains more ManganeseManganese +311.7%
Contains more SeleniumSelenium +402.7%

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.
Rice
Rice
2
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% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Barley
Barley
7
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 B5Vitamin B5 +38.3%
Contains more FolateFolate +205.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1325%
Contains more Vitamin B1Vitamin B1 +296.3%
Contains more Vitamin B2Vitamin B2 +2092.3%
Contains more Vitamin B3Vitamin B3 +211.9%
Contains more Vitamin B6Vitamin B6 +241.9%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice Barley DV% diff.
Fiber 0.4g 17.3g 68%
Manganese 0.472mg 1.943mg 64%
Selenium 7.5µg 37.7µg 55%
Copper 0.069mg 0.498mg 48%
Vitamin B1 0.163mg 0.646mg 40%
Phosphorus 43mg 264mg 32%
Iron 1.2mg 3.6mg 30%
Magnesium 12mg 133mg 29%
Zinc 0.49mg 2.77mg 21%
Vitamin B2 0.013mg 0.285mg 21%
Protein 2.69g 12.48g 20%
Vitamin B3 1.476mg 4.604mg 20%
Vitamin B6 0.093mg 0.318mg 17%
Carbs 28.17g 73.48g 15%
Potassium 35mg 452mg 12%
Calories 130kcal 354kcal 11%
Folate 58µg 19µg 10%
Polyunsaturated fat 0.076g 1.108g 7%
Vitamin E 0.04mg 0.57mg 4%
Fats 0.28g 2.3g 3%
Calcium 10mg 33mg 2%
Vitamin B5 0.39mg 0.282mg 2%
Vitamin K 0µg 2.2µg 2%
Saturated fat 0.077g 0.482g 2%
Monounsaturated fat 0.088g 0.295g 1%
Protein per 100 calories 2.1g 3.5g N/A
Calories per 10 g protein 483kcal 284kcal N/A
Weight per 100 calories 77g 28g N/A
Unsaturated / Saturated Fat ratio 2.1 2.9 N/A
Net carbs 27.77g 56.18g N/A
Sugar 0.05g 0.8g N/A
Sodium 1mg 12mg 0%
Vitamin A 0µg 1µg 0%
Choline 2.1mg 0%
Tryptophan 0.031mg 0.208mg 0%
Threonine 0.096mg 0.424mg 0%
Isoleucine 0.116mg 0.456mg 0%
Leucine 0.222mg 0.848mg 0%
Lysine 0.097mg 0.465mg 0%
Methionine 0.063mg 0.24mg 0%
Phenylalanine 0.144mg 0.7mg 0%
Valine 0.164mg 0.612mg 0%
Histidine 0.063mg 0.281mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 +625%
Contains more ProteinProtein +363.9%
Contains more FatsFats +721.4%
Contains more CarbsCarbs +160.8%
Contains more OtherOther +447.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Barley
Barley
2
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 -84%
Contains more Mono. FatMonounsaturated fat +235.2%
Contains more Poly. FatPolyunsaturated fat +1357.9%

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.