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Wheat vs Barley - In-Depth Nutrition Comparison

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Significant differences between Wheat and Barley

  • Wheat has more Selenium, Manganese, Phosphorus, Vitamin B3, Vitamin B5, Zinc, Vitamin B6, and Copper, however Barley is richer in Vitamin B1, and Vitamin B2.
  • Wheat covers your daily Selenium needs 94% more than Barley.
  • Barley has 3 times less Vitamin B5 than Wheat . Wheat has 0.935mg of Vitamin B5, while Barley has 0.282mg.

Specific food types used in this comparison are Wheat, durum and Barley, hulled.

Infographic

Wheat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
Wheat
6
:
2
Barley
Barley
Contains more Phosphorus +92.4%
Contains less Sodium -83.3%
Contains more Zinc +50.2%
Contains more Copper +11%
Equal in Calcium - 33
Equal in Iron - 3.6
Equal in Magnesium - 133
Equal in Potassium - 452
Equal in Copper - 0.498
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 135% 95% 114% 40% 2% 76% 166%
Contains more Phosphorus +92.4%
Contains less Sodium -83.3%
Contains more Zinc +50.2%
Contains more Copper +11%
Equal in Calcium - 33
Equal in Iron - 3.6
Equal in Magnesium - 133
Equal in Potassium - 452
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
Wheat
Wheat
4
:
5
Barley
Barley
Contains more Vitamin B3 +46.4%
Contains more Vitamin B5 +231.6%
Contains more Vitamin B6 +31.8%
Contains more Folate +126.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +54.2%
Contains more Vitamin B2 +135.5%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
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 B3 +46.4%
Contains more Vitamin B5 +231.6%
Contains more Vitamin B6 +31.8%
Contains more Folate +126.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +54.2%
Contains more Vitamin B2 +135.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
3
:
2
Barley
Barley
Contains more Water +15.9%
Contains more Other +29.2%
Equal in Protein - 12.48
Equal in Fats - 2.3
Equal in Carbs - 73.48
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 Water +15.9%
Contains more Other +29.2%
Equal in Protein - 12.48
Equal in Fats - 2.3
Equal in Carbs - 73.48

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Barley
Barley
Contains more Monounsaturated Fat +16.6%
Contains more Polyunsaturated fat +13.3%
Equal in Saturated Fat - 0.482
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Barley
26% 16% 59%
Saturated Fat: 0.482 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 1.108 g
Contains more Monounsaturated Fat +16.6%
Contains more Polyunsaturated fat +13.3%
Equal in Saturated Fat - 0.482

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.
Wheat Barley
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price 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 Wheat Barley Opinion
Net carbs 71.13g 56.18g Wheat
Protein 13.68g 12.48g Wheat
Fats 2.47g 2.3g Wheat
Carbs 71.13g 73.48g Barley
Calories 339kcal 354kcal Barley
Sugar 0.8g Wheat
Fiber 17.3g Barley
Calcium 34mg 33mg Wheat
Iron 3.52mg 3.6mg Barley
Magnesium 144mg 133mg Wheat
Phosphorus 508mg 264mg Wheat
Potassium 431mg 452mg Barley
Sodium 2mg 12mg Wheat
Zinc 4.16mg 2.77mg Wheat
Copper 0.553mg 0.498mg Wheat
Vitamin A 0IU 22IU Barley
Vitamin A RAE 0µg 1µg Barley
Vitamin E 0.57mg Barley
Vitamin B1 0.419mg 0.646mg Barley
Vitamin B2 0.121mg 0.285mg Barley
Vitamin B3 6.738mg 4.604mg Wheat
Vitamin B5 0.935mg 0.282mg Wheat
Vitamin B6 0.419mg 0.318mg Wheat
Folate 43µg 19µg Wheat
Vitamin K 2.2µg Barley
Tryptophan 0.176mg 0.208mg Barley
Threonine 0.366mg 0.424mg Barley
Isoleucine 0.533mg 0.456mg Wheat
Leucine 0.934mg 0.848mg Wheat
Lysine 0.303mg 0.465mg Barley
Methionine 0.221mg 0.24mg Barley
Phenylalanine 0.681mg 0.7mg Barley
Valine 0.594mg 0.612mg Barley
Histidine 0.322mg 0.281mg Wheat
Saturated Fat 0.454g 0.482g Wheat
Monounsaturated Fat 0.344g 0.295g Wheat
Polyunsaturated fat 0.978g 1.108g Barley

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
37%
Wheat
36%
Barley
Minerals Daily Need Coverage Score
100%
Wheat
80%
Barley

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.028g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.1)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 22)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.