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Walnut vs. Barley — In-Depth Nutrition Comparison

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How are walnut and barley different?

  • Walnut is higher in copper, manganese, folate, vitamin B6, and phosphorus; however, barley is richer in selenium, fiber, vitamin B1, and vitamin B3.
  • Daily need coverage for copper for walnut is 121% higher.
  • Walnut contains 13 times more saturated fat than barley. While walnut contains 6.126g of saturated fat, barley contains only 0.482g.
  • Walnut has a lower glycemic index (0) than barley (28).

Nuts, walnuts, english and Barley, hulled are the varieties used in this article.

Infographic

Walnut 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.
Walnut
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Barley
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 95% 9.9% 40% 135% 166% 76% 113% 1.6% 253% 206%
Contains more MagnesiumMagnesium +18.8%
Contains more CalciumCalcium +197%
Contains more CopperCopper +218.5%
Contains more ZincZinc +11.6%
Contains more PhosphorusPhosphorus +31.1%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +75.7%
Contains more IronIron +23.7%
Contains more SeleniumSelenium +669.4%
~equal in Potassium ~452mg

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.
Walnut
7
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Barley
3
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% 11% 0% 162% 66% 86% 17% 73% 0% 5.5% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +22.8%
Contains more Vitamin B5Vitamin B5 +102.1%
Contains more Vitamin B6Vitamin B6 +68.9%
Contains more Vitamin KVitamin K +22.7%
Contains more FolateFolate +415.8%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +89.4%
Contains more Vitamin B2Vitamin B2 +90%
Contains more Vitamin B3Vitamin B3 +309.2%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
2
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Barley
3
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 ProteinProtein +22%
Contains more FatsFats +2735.2%
Contains more CarbsCarbs +436%
Contains more WaterWater +131.9%
Contains more OtherOther +29.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Barley
1
26% 16% 59%
Saturated fat: Sat. Fat 0.482 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 1.108 g
Contains more Mono. FatMonounsaturated fat +2928.1%
Contains more Poly. FatPolyunsaturated fat +4157.6%
Contains less Sat. FatSaturated fat -92.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Barley DV% diff.
Polyunsaturated fat 47.174g 1.108g 307%
Copper 1.586mg 0.498mg 121%
Fats 65.21g 2.3g 97%
Manganese 3.414mg 1.943mg 64%
Selenium 4.9µg 37.7µg 60%
Fiber 6.7g 17.3g 42%
Saturated fat 6.126g 0.482g 26%
Vitamin B1 0.341mg 0.646mg 25%
Monounsaturated fat 8.933g 0.295g 22%
Vitamin B3 1.125mg 4.604mg 22%
Carbs 13.71g 73.48g 20%
Folate 98µg 19µg 20%
Vitamin B6 0.537mg 0.318mg 17%
Calories 654kcal 354kcal 15%
Phosphorus 346mg 264mg 12%
Vitamin B2 0.15mg 0.285mg 10%
Iron 2.91mg 3.6mg 9%
Choline 39.2mg 7%
Calcium 98mg 33mg 7%
Protein 15.23g 12.48g 6%
Vitamin B5 0.57mg 0.282mg 6%
Magnesium 158mg 133mg 6%
Zinc 3.09mg 2.77mg 3%
Vitamin C 1.3mg 0mg 1%
Vitamin E 0.7mg 0.57mg 1%
Net carbs 7.01g 56.18g N/A
Potassium 441mg 452mg 0%
Sugar 2.61g 0.8g N/A
Starch 0.06g 0%
Sodium 2mg 12mg 0%
Vitamin A 1µg 1µg 0%
Vitamin K 2.7µg 2.2µg 0%
Tryptophan 0.17mg 0.208mg 0%
Threonine 0.596mg 0.424mg 0%
Isoleucine 0.625mg 0.456mg 0%
Leucine 1.17mg 0.848mg 0%
Lysine 0.424mg 0.465mg 0%
Methionine 0.236mg 0.24mg 0%
Phenylalanine 0.711mg 0.7mg 0%
Valine 0.753mg 0.612mg 0%
Histidine 0.391mg 0.281mg 0%
Fructose 0.09g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Barley
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Walnut
33%
Barley
Minerals Daily Need Coverage Score
152%
Walnut
110%
Barley

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 28)
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 1.81g)
Which food is lower in Saturated fat?
Barley
Barley is lower in Saturated fat (difference - 5.644g)
Which food is cheaper?
Barley
Barley is cheaper (difference - $3.5)
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.

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.