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Spelt vs. Barley — Health Impact and Nutrition Comparison

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on May 19, 2023
Medically reviewed by Arpi Gasparyan Article author photo Arpi Gasparyan
Spelt
vs
Barley

Summary

Barley has a lower glycemic index and is richer in selenium and vitamin B6. In comparison, spelt is lower in carbs. It is richer in zinc, iron, phosphorus, manganese, copper, and vitamins B1 and B3.

Introduction

In this article, we will discuss the differences between barley and spelt. These differences are in nutritional content and health impacts.

By the end of this article, we will understand the differences between barley and spelt, which one is nutritiously denser, and their health impacts.

Nutritional content comparison

In this section, the comparison of these grains will be in their uncooked form.

Calories

Barley and spelt have similar amounts of calories. 

Glycemic index

Spelt has a higher glycemic index compared to barley. The difference is very significanct.

The glycemic index of barley is 28, whereas the glycemic index of spelt is 63.

Since the difference in glycemic index is significant in both these articles concerning spelt nutrition and barley nutrition, you can check their nutritional contents and glycemic indices in-depth.

Carbs

The carb profile of both is similar however, barley contains slightly higher amounts of carbs. It contains 28g of carbs, and in comparison, spelt contains 26g of carbs. 

Fibers

They have nearly similar amounts of fibers. 

Fats

The fat content of both is similar and negligible.

Proteins

Spelt is richer in proteins compared to barley. 5.5g of protein for spelt and 2.3g of protein for barley.

Minerals

Barley is richer in selenium. In comparison, spelt is richer in zinc, iron, manganese, copper and phosphorus. 

Below we can visualize the mineral distribution of barley and spelt.

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
7
:
3
Barley
Contains more Iron +25.6%
Contains more Magnesium +122.7%
Contains more Phosphorus +177.8%
Contains more Potassium +53.8%
Contains more Zinc +52.4%
Contains more Copper +104.8%
Contains more Manganese +321.2%
Contains less Sodium -40%
Contains more Selenium +115%
Equal in Calcium - 11
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 50% 16% 24% 9% 1% 23% 35% 34% 47%
Contains more Iron +25.6%
Contains more Magnesium +122.7%
Contains more Phosphorus +177.8%
Contains more Potassium +53.8%
Contains more Zinc +52.4%
Contains more Copper +104.8%
Contains more Manganese +321.2%
Contains less Sodium -40%
Contains more Selenium +115%
Equal in Calcium - 11

Vitamins

Barley is richer in vitamin B6. In comparison, spelt is richer in vitamins B1 and B3.

Below we can visualize the vitamin distribution of barley and spelt.

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
3
:
7
Barley
Contains more Vitamin E +2500%
Contains more Vitamin B1 +24.1%
Contains more Vitamin B3 +24.6%
Contains more Vitamin A +75%
Contains more Vitamin B2 +106.7%
Contains more Vitamin B6 +43.8%
Contains more Folate +23.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 21% 15% 39% 9% 27% 12% 0% 2%
Contains more Vitamin E +2500%
Contains more Vitamin B1 +24.1%
Contains more Vitamin B3 +24.6%
Contains more Vitamin A +75%
Contains more Vitamin B2 +106.7%
Contains more Vitamin B6 +43.8%
Contains more Folate +23.1%

Health impacts

Gluten intolerance and celiac disease

Section reviewed by gastroenterologist Arpi Gasparyan Article author photo Arpi Gasparyan

Both grains contain gluten. 

Gluten consumption for people with celiac disease or gluten intolerance will trigger the disease; thus, avoiding gluten-containing foods is important. (1)

Diabetes

Compared to spelt, barley is a better choice for diabetic or prediabetic individuals.

Since barley has a lower glycemic index, it is advised to include it in the diet of prediabetic and diabetic individuals. (2)

Irritable bowel syndrome

Spelt and barley are high in FODMAP, poorly absorbed sugars, which will likely trigger the symptoms of IBS. (3)

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: May 19, 2023
Medically reviewed by Arpi Gasparyan

Infographic

Spelt vs Barley infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
3
:
2
Barley
Contains more Protein +143.4%
Contains more Fats +93.2%
Contains more Other +132.1%
Equal in Carbs - 28.22
Equal in Water - 68.8
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
Contains more Protein +143.4%
Contains more Fats +93.2%
Contains more Other +132.1%
Equal in Carbs - 28.22
Equal in Water - 68.8

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 Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spelt Barley Opinion
Net carbs 22.54g 24.42g Barley
Protein 5.5g 2.26g Spelt
Fats 0.85g 0.44g Spelt
Carbs 26.44g 28.22g Barley
Calories 127kcal 123kcal Spelt
Starch 19.57g Spelt
Sugar 0.28g Spelt
Fiber 3.9g 3.8g Spelt
Calcium 10mg 11mg Barley
Iron 1.67mg 1.33mg Spelt
Magnesium 49mg 22mg Spelt
Phosphorus 150mg 54mg Spelt
Potassium 143mg 93mg Spelt
Sodium 5mg 3mg Barley
Zinc 1.25mg 0.82mg Spelt
Copper 0.215mg 0.105mg Spelt
Manganese 1.091mg 0.259mg Spelt
Selenium 4µg 8.6µg Barley
Vitamin A 4IU 7IU Barley
Vitamin E 0.26mg 0.01mg Spelt
Vitamin B1 0.103mg 0.083mg Spelt
Vitamin B2 0.03mg 0.062mg Barley
Vitamin B3 2.57mg 2.063mg Spelt
Vitamin B5 0.135mg Barley
Vitamin B6 0.08mg 0.115mg Barley
Folate 13µg 16µg Barley
Vitamin K 0.8µg Barley
Tryptophan 0.038mg Barley
Threonine 0.077mg Barley
Isoleucine 0.083mg Barley
Leucine 0.154mg Barley
Lysine 0.084mg Barley
Methionine 0.043mg Barley
Phenylalanine 0.127mg Barley
Valine 0.111mg Barley
Histidine 0.051mg Barley
Saturated Fat 0.093g Spelt
Monounsaturated Fat 0.057g Barley
Polyunsaturated fat 0.214g Barley

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

People also compare

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
10%
Spelt
10%
Barley
Minerals Daily Need Coverage Score
45%
Spelt
24%
Barley

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0.28g)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.093g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.5)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 35)
Which food is richer in vitamins?
Barley
Barley is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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/169746/nutrients
  2. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170285/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.