Rye vs. Barley — Health Impact and Nutrition Comparison

Introduction

Rye and barley are cereal grains from the same grass family, sharing similar characteristics and nutritional values. Rye, barley, and wheat are the only naturally gluten-containing foods.

This article will compare the nutritional values of rye and barley, their effects on health, and possible risks.

Nutrition

The nutritional values in this article are presented for 100g grain rye and hulled (whole-grain) barley.

Vitamins

Barley and rye provide a good amount of vitamin B complex.

Barley is two times richer in vitamin B1 (100g covers over 50% of the daily need) and somewhat richer in vitamins A, B2, B3, and B6 (2).

Rye is over five times richer in vitamin B5 (100g covers ~30% of the daily need) and somewhat richer in vitamin B9 (folate) and vitamins E and K (3).

Barley and rye are absent in vitamins B12, C, and D.

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

4

:

5

Barley

Contains more Vitamin E +49.1%

Contains more Vitamin B5 +416.3%

Contains more Folate +100%

Contains more Vitamin K +168.2%

Contains more Vitamin A +100%

Contains more Vitamin B1 +104.4%

Contains more Vitamin B2 +13.5%

Equal in Vitamin B3 - 4.604

Equal in Vitamin B6 - 0.318

Rye

Barley

Contains more Vitamin E +49.1%

Contains more Vitamin B5 +416.3%

Contains more Folate +100%

Contains more Vitamin K +168.2%

Contains more Vitamin A +100%

Contains more Vitamin B1 +104.4%

Contains more Vitamin B2 +13.5%

Equal in Vitamin B3 - 4.604

Equal in Vitamin B6 - 0.318

Minerals

Barley is richer in calcium, iron, selenium, magnesium, sodium, zinc, and copper, whereas rye is richer in phosphorus, manganese, and potassium.

Barley and rye contain 3.6mg and 2.63mg of iron, respectively. The recommended daily iron intake is 8mg for men and 18mg for women (2).

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

4

:

6

Barley

Contains more Phosphorus +25.8%

Contains more Potassium +12.8%

Contains less Sodium -83.3%

Contains more Manganese +32.6%

Contains more Calcium +37.5%

Contains more Iron +36.9%

Contains more Magnesium +20.9%

Contains more Copper +35.7%

Contains more Selenium +171.2%

Equal in Zinc - 2.77

Rye

Barley

Contains more Phosphorus +25.8%

Contains more Potassium +12.8%

Contains less Sodium -83.3%

Contains more Manganese +32.6%

Contains more Calcium +37.5%

Contains more Iron +36.9%

Contains more Magnesium +20.9%

Contains more Copper +35.7%

Contains more Selenium +171.2%

Equal in Zinc - 2.77

Diets

Rye and barley are great for a low-fat diet, as it consists of foods low in fats, moderate in proteins, and moderate or high in carbs. These grains are also great for high-fiber, anti-inflammatory, and Mediterranean diets.

However, barley and rye and avoided during low-carb diets such as the keto and Atkins diets. Consumption of grains during a high-protein diet is also avoided, as the diet limits carb intake.

Health Impact

Whole grain rye and barley are considered superfoods - nutrient-dense foods with health-promoting properties. They are great sources of B vitamins, iron, zinc, proteins, dietary fiber, and antioxidants.

Dietary Fiber on Health

Rye and barley contain varying amounts of insoluble and soluble fibers.

Insoluble fiber speeds up stomach emptying, decreases intestinal transit time, and increases stool bulk, promoting digestive regularity and having beneficial effects on constipation (5, 6).

According to a study, increased long-term intake of insoluble dietary fiber can reduce the risk of gallbladder removal surgery (7).

Barley is rich in soluble fiber called beta-glucan; rye also contains some amounts of this fiber. Long-term intake of foods rich in beta-glucan beneficially affects immunity, blood glucose control, diabetes, atherosclerosis, heart disease, liver disease, obesity, skin disorders, and colon cancer (8, 9,10). Rye arabinoxylans are also associated with a lowered risk of heart disease, diabetes, and obesity (11).

Phytochemicals on Health

Whole-grain rye and barley are rich in phytochemicals such as phenolics, flavonoids, and anthocyanins. It is well known that phytochemicals promote health, protect against oxidative stress and inflammation, and reduce the risk of metabolic disorders, heart disease, diabetes, and cancer (12, 13).

Gluten on Health

Just like wheat, barley and rye contain gluten proteins.

Consumption of barley and rye should be avoided for people with gluten-related disorders such as Coeliac disease, gluten sensitivity, dermatitis herpetiformis, and gluten ataxia, as it will likely trigger the disease (14).

Several studies recommend a low-gluten or gluten-free diet (GFD) for people with Hashimoto’s thyroiditis, suggesting it may slow down the progression of the disease; however, other studies find no associations between the diet and Hashimoto’s disease and don’t recommend a GFD (15, 16, 17, 18).

Type 1 diabetes

Current evidence suggests a gluten-free diet for people with type 1 diabetes (with or without Coeliac disease).

A study on animal models shows gluten intake might trigger the development of type 1 diabetes (19).

Several studies suggest GFD may beneficially affect glycemic control in type 1 diabetes (19, 20).

A gluten-free diet for people with type 1 diabetes with Coeliac disease may protect against the development of diabetes-related complications (21).

Iron on Health

Rye and especially barley are rich in iron; they may prevent microcytic anemia and restore the iron supply when needed. Microcytic anemia is caused by iron deficiency, which can be physiological or caused by several diets, chronic blood loss, pathological absorption, and various chronic diseases (22, 23).

B Complex Vitamin on Health

As previously mentioned, rye and barley are rich in B complex vitamins: B1, B2, B3, B5, B6, and folate.

The body needs B complex vitamins for energy metabolism, DNA synthesis and repair, methylation, adequate immune and brain functions, and synthesis of numerous neurochemicals and signaling molecules (24, 25).

Cancer

Consumption of whole grains is associated with a decreased risk of colorectal, esophageal, stomach, and breast cancers (13, 26, 27, 28).

References

1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170284/nutrients
2. Dietary Guidelines for Americans, 2020-2025
3. https://ods.od.nih.gov/factsheets/PantothenicAcid-HealthProfessional/
4. pH values of foods and food products
5. https://pubmed.ncbi.nlm.nih.gov/31126110/
6. https://www.sciencedirect.com/science/article/pii/S1021949816301429
7. https://pubmed.ncbi.nlm.nih.gov/15233680/
8. Barley Basics
9. https://pubmed.ncbi.nlm.nih.gov/31960663/
10. https://pubmed.ncbi.nlm.nih.gov/23494974/
11. https://www.researchgate.net/publication/349255848
12. https://pubmed.ncbi.nlm.nih.gov/35674206/
13. https://www.tandfonline.com/doi/abs/10.1080/10408398.2012.708909
14. https://www.ncbi.nlm.nih.gov/books/NBK538505/
15. https://pubmed.ncbi.nlm.nih.gov/34362024/
16. https://pubmed.ncbi.nlm.nih.gov/34969211/
17. https://pubmed.ncbi.nlm.nih.gov/35565695/
18. https://www.nuclmed.gr/wp/wp-content/uploads/2017/04/10.pdf
19. https://link.springer.com/article/10.1007/s00125-014-3265-1
20. https://www.sciencedirect.com/science/article/pii/S2451865422000102
21. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586524/
22. https://pubmed.ncbi.nlm.nih.gov/30401704/
23. https://pubmed.ncbi.nlm.nih.gov/34755596/
24. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/
25. https://pubmed.ncbi.nlm.nih.gov/30779018/
26. https://pubmed.ncbi.nlm.nih.gov/22074852/
27. https://pubmed.ncbi.nlm.nih.gov/31374888/
28. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7271550/