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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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
6
:
2
Barley
Contains more Iron +23.3%
Contains more Phosphorus +51.9%
Contains less Sodium -33.3%
Contains more Zinc +18.4%
Contains more Calcium +22.2%
Contains more Potassium +16.5%
Equal in Magnesium - 133
Equal in Copper - 0.498
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 135% 95% 114% 40% 2% 76% 166%
Contains more Iron +23.3%
Contains more Phosphorus +51.9%
Contains less Sodium -33.3%
Contains more Zinc +18.4%
Contains more Calcium +22.2%
Contains more Potassium +16.5%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
5
:
5
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%
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%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 g Spelt
Fructose 0.24g g 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
Vitamin A 10IU 22IU Barley
Vitamin E 0.79mg 0.57mg Spelt
Vitamin D IU 0IU Barley
Vitamin D µg 0µg Barley
Vitamin C 0mg 0mg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.406g 0.482g Spelt
Monounsaturated Fat 0.445g 0.295g Spelt
Polyunsaturated fat 1.258g 1.108g 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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Spelt
36
Barley
Mineral Summary Score
92
Spelt
80
Barley

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
87%
Spelt
75%
Barley
Carbohydrates
70%
Spelt
73%
Barley
Fats
11%
Spelt
11%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.