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  6. Spelt vs. Barley

Spelt vs. Barley — In-Depth Nutrition Comparison

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The main differences between Spelt and Barley

  • Spelt has more Manganese, Phosphorus, Vitamin B5, Vitamin B3, and Iron, however, Barley has more Selenium, Fiber, Vitamin B1, Vitamin B2, and Vitamin B6.
  • Daily need coverage for Selenium from Barley is 47% higher.
  • Barley has 4 times less Vitamin B5 than Spelt. Spelt has 1.068mg of Vitamin B5, while Barley has 0.282mg.

Food types used in this article are Spelt, uncooked and Barley, hulled.

Infographic

Spelt 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.
Spelt
Spelt
7
:
3
Barley
Barley
Contains more Iron +23.3%
Contains more Phosphorus +51.9%
Contains less Sodium -33.3%
Contains more Zinc +18.4%
Contains more Manganese +53.5%
Contains more Calcium +22.2%
Contains more Potassium +16.5%
Contains more Selenium +222.2%
Equal in Magnesium - 133
Equal in Copper - 0.498
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 135% 95% 114% 40% 2% 76% 166% 254% 206%
Contains more Iron +23.3%
Contains more Phosphorus +51.9%
Contains less Sodium -33.3%
Contains more Zinc +18.4%
Contains more Manganese +53.5%
Contains more Calcium +22.2%
Contains more Potassium +16.5%
Contains more Selenium +222.2%
Equal in Magnesium - 133
Equal in Copper - 0.498

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.
Spelt
Spelt
5
:
5
Barley
Barley
Contains more Vitamin E +38.6%
Contains more Vitamin B3 +48.6%
Contains more Vitamin B5 +278.7%
Contains more Folate +136.8%
Contains more Vitamin K +63.6%
Contains more Vitamin A +120%
Contains more Vitamin B1 +77.5%
Contains more Vitamin B2 +152.2%
Contains more Vitamin B6 +38.3%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
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 E +38.6%
Contains more Vitamin B3 +48.6%
Contains more Vitamin B5 +278.7%
Contains more Folate +136.8%
Contains more Vitamin K +63.6%
Contains more Vitamin A +120%
Contains more Vitamin B1 +77.5%
Contains more Vitamin B2 +152.2%
Contains more Vitamin B6 +38.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
3
:
2
Barley
Barley
Contains more Protein +16.7%
Contains more Water +16.7%
Contains more Other +28.5%
Equal in Fats - 2.3
Equal in Carbs - 73.48
Spelt
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 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 Protein +16.7%
Contains more Water +16.7%
Contains more Other +28.5%
Equal in Fats - 2.3
Equal in Carbs - 73.48

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
3
:
0
Barley
Barley
Contains less Saturated Fat -15.8%
Contains more Monounsaturated Fat +50.8%
Contains more Polyunsaturated fat +13.5%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Barley
26% 16% 59%
Saturated Fat: 0.482 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 1.108 g
Contains less Saturated Fat -15.8%
Contains more Monounsaturated Fat +50.8%
Contains more Polyunsaturated fat +13.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Barley
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spelt Barley Opinion
Net carbs 59.49g 56.18g Spelt
Protein 14.57g 12.48g Spelt
Fats 2.43g 2.3g Spelt
Carbs 70.19g 73.48g Barley
Calories 338kcal 354kcal Barley
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g 0.8g Barley
Fiber 10.7g 17.3g Barley
Calcium 27mg 33mg Barley
Iron 4.44mg 3.6mg Spelt
Magnesium 136mg 133mg Spelt
Phosphorus 401mg 264mg Spelt
Potassium 388mg 452mg Barley
Sodium 8mg 12mg Spelt
Zinc 3.28mg 2.77mg Spelt
Copper 0.511mg 0.498mg Spelt
Manganese 2.983mg 1.943mg Spelt
Selenium 11.7µg 37.7µg Barley
Vitamin A 10IU 22IU Barley
Vitamin A RAE 0µg 1µg Barley
Vitamin E 0.79mg 0.57mg Spelt
Vitamin B1 0.364mg 0.646mg Barley
Vitamin B2 0.113mg 0.285mg Barley
Vitamin B3 6.843mg 4.604mg Spelt
Vitamin B5 1.068mg 0.282mg Spelt
Vitamin B6 0.23mg 0.318mg Barley
Folate 45µg 19µg Spelt
Vitamin K 3.6µg 2.2µg Spelt
Tryptophan 0.132mg 0.208mg Barley
Threonine 0.443mg 0.424mg Spelt
Isoleucine 0.552mg 0.456mg Spelt
Leucine 1.07mg 0.848mg Spelt
Lysine 0.409mg 0.465mg Barley
Methionine 0.258mg 0.24mg Spelt
Phenylalanine 0.737mg 0.7mg Spelt
Valine 0.681mg 0.612mg Spelt
Histidine 0.36mg 0.281mg Spelt
Saturated Fat 0.406g 0.482g Spelt
Monounsaturated Fat 0.445g 0.295g Spelt
Polyunsaturated fat 1.258g 1.108g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt 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
35%
Spelt
36%
Barley
Minerals Daily Need Coverage Score
119%
Spelt
110%
Barley

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.076g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.5)
Which food is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 6.02g)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 35)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.