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  6. Rye vs. Barley flour

Rye vs. Barley flour — In-Depth Nutrition Comparison

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Important differences between rye and barley flour

  • Rye has more manganese, vitamin B5, fiber, vitamin B2, folate, potassium, and zinc; however, barley flour is richer in selenium, vitamin B3, and vitamin B6.
  • Rye's daily need coverage for manganese is 67% more.
  • Rye contains 10 times more vitamin B5 than barley flour. Rye contains 1.456mg of vitamin B5, while barley flour contains 0.145mg.
  • Barley flour has a higher glycemic index. The glycemic index of barley flour is 70, while the glycemic index of rye is 34.

The food varieties used in the comparison are Rye grain and Barley flour or meal.

Infographic

Rye vs Barley flour 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.
Rye
Rye
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 9.6% 27% 101% 114% 55% 127% 0.52% 135% 206%
Contains more MagnesiumMagnesium +14.6%
Contains more PotassiumPotassium +65%
Contains more ZincZinc +32.5%
Contains more PhosphorusPhosphorus +12.2%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +149.2%
Contains more CalciumCalcium +33.3%
Contains more SeleniumSelenium +171.2%
~equal in Iron ~2.68mg
~equal in Copper ~0.343mg

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.
Rye
Rye
6
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% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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% 11% 0% 93% 26% 118% 8.7% 91% 0% 5.5% 6% 21%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +49.1%
Contains more Vitamin B2Vitamin B2 +120.2%
Contains more Vitamin B5Vitamin B5 +904.1%
Contains more Vitamin KVitamin K +168.2%
Contains more FolateFolate +375%
Contains more Vitamin B1Vitamin B1 +17.1%
Contains more Vitamin B3Vitamin B3 +46.8%
Contains more Vitamin B6Vitamin B6 +34.7%
Contains more CholineCholine +24.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Barley flour DV% diff.
Manganese 2.577mg 1.034mg 67%
Selenium 13.9µg 37.7µg 43%
Vitamin B5 1.456mg 0.145mg 26%
Fiber 15.1g 10.1g 20%
Vitamin B3 4.27mg 6.269mg 12%
Vitamin B2 0.251mg 0.114mg 11%
Vitamin B6 0.294mg 0.396mg 8%
Folate 38µg 8µg 8%
Zinc 2.65mg 2mg 6%
Potassium 510mg 309mg 6%
Phosphorus 332mg 296mg 5%
Vitamin B1 0.316mg 0.37mg 5%
Vitamin K 5.9µg 2.2µg 3%
Magnesium 110mg 96mg 3%
Copper 0.367mg 0.343mg 3%
Vitamin E 0.85mg 0.57mg 2%
Calcium 24mg 32mg 1%
Iron 2.63mg 2.68mg 1%
Choline 30.4mg 37.8mg 1%
Saturated fat 0.197g 0.335g 1%
Calories 338kcal 345kcal 0%
Protein 10.34g 10.5g 0%
Fats 1.63g 1.6g 0%
Carbs 75.86g 74.52g 0%
Net carbs 60.76g 64.42g N/A
Sugar 0.98g 0.8g N/A
Sodium 2mg 4mg 0%
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.208g 0.205g 0%
Polyunsaturated fat 0.767g 0.771g 0%
Tryptophan 0.108mg 0.175mg 0%
Threonine 0.289mg 0.356mg 0%
Isoleucine 0.208mg 0.383mg 0%
Leucine 0.563mg 0.713mg 0%
Lysine 0.286mg 0.391mg 0%
Methionine 0.153mg 0.202mg 0%
Phenylalanine 0.435mg 0.589mg 0%
Valine 0.317mg 0.515mg 0%
Histidine 0.189mg 0.236mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
3
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
11% 75% 12%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 74.52 g
Water: 12.11 g
Other: 1.27 g
Contains more OtherOther +23.6%
Contains more WaterWater +14.2%
~equal in Protein ~10.5g
~equal in Fats ~1.6g
~equal in Carbs ~74.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
26% 16% 59%
Saturated fat: Sat. Fat 0.335 g
Monounsaturated fat: Mono. Fat 0.205 g
Polyunsaturated fat: Poly. Fat 0.771 g
Contains less Sat. FatSaturated fat -41.2%
~equal in Monounsaturated fat ~0.205g
~equal in Polyunsaturated fat ~0.771g

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. Barley flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169739/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.