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Wheat vs. Barley flour — In-Depth Nutrition Comparison

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How are wheat and barley flour different?

  • Barley flour has more vitamin B6, vitamin B3, fiber, vitamin B1, phosphorus, copper, iron, magnesium, selenium, and vitamin B2 than wheat.
  • Daily need coverage for vitamin B6 for barley flour is 25% higher.
  • Wheat has a lower glycemic index (50) than barley flour (70).

Wheat, KAMUT khorasan, cooked and Barley flour or meal are the varieties used in this article.

Infographic

Wheat vs Barley flour 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wheat
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 9.6% 27% 101% 114% 55% 127% 0.52% 135% 206%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +255.6%
Contains more PotassiumPotassium +88.4%
Contains more IronIron +52.3%
Contains more CopperCopper +65.7%
Contains more PhosphorusPhosphorus +101.4%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +18.2%
~equal in Zinc ~2mg
~equal in Manganese ~1.034mg

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.
Wheat
1
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% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
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% 11% 0% 93% 26% 118% 8.7% 91% 0% 5.5% 6% 21%
Contains more FolateFolate +37.5%
Contains more Vitamin EVitamin E +137.5%
Contains more Vitamin B1Vitamin B1 +289.5%
Contains more Vitamin B2Vitamin B2 +280%
Contains more Vitamin B3Vitamin B3 +172%
Contains more Vitamin B6Vitamin B6 +465.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Barley flour DV% diff.
Vitamin B3 2.305mg 6.269mg 25%
Vitamin B6 0.07mg 0.396mg 25%
Vitamin B1 0.095mg 0.37mg 23%
Fiber 4.3g 10.1g 23%
Phosphorus 147mg 296mg 21%
Carbs 27.6g 74.52g 16%
Copper 0.207mg 0.343mg 15%
Iron 1.76mg 2.68mg 12%
Calories 132kcal 345kcal 11%
Magnesium 48mg 96mg 11%
Selenium 31.9µg 37.7µg 11%
Protein 5.71g 10.5g 10%
Choline 37.8mg 7%
Vitamin B2 0.03mg 0.114mg 6%
Polyunsaturated fat 0.243g 0.771g 4%
Potassium 164mg 309mg 4%
Vitamin B5 0.145mg 3%
Vitamin E 0.24mg 0.57mg 2%
Calcium 9mg 32mg 2%
Vitamin K 2.2µg 2%
Fats 0.83g 1.6g 1%
Zinc 1.84mg 2mg 1%
Folate 11µg 8µg 1%
Saturated fat 0.077g 0.335g 1%
Net carbs 23.3g 64.42g N/A
Sugar 3.07g 0.8g N/A
Sodium 8mg 4mg 0%
Manganese 1.03mg 1.034mg 0%
Trans fat 0.002g N/A
Monounsaturated fat 0.084g 0.205g 0%
Tryptophan 0.051mg 0.175mg 0%
Threonine 0.172mg 0.356mg 0%
Isoleucine 0.22mg 0.383mg 0%
Leucine 0.432mg 0.713mg 0%
Lysine 0.161mg 0.391mg 0%
Methionine 0.097mg 0.202mg 0%
Phenylalanine 0.3mg 0.589mg 0%
Valine 0.267mg 0.515mg 0%
Histidine 0.147mg 0.236mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
1
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
11% 75% 12%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 74.52 g
Water: 12.11 g
Other: 1.27 g
Contains more WaterWater +438.2%
Contains more ProteinProtein +83.9%
Contains more FatsFats +92.8%
Contains more CarbsCarbs +170%
Contains more OtherOther +86.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
26% 16% 59%
Saturated fat: Sat. Fat 0.335 g
Monounsaturated fat: Mono. Fat 0.205 g
Polyunsaturated fat: Poly. Fat 0.771 g
Contains less Sat. FatSaturated fat -77%
Contains more Mono. FatMonounsaturated fat +144%
Contains more Poly. FatPolyunsaturated fat +217.3%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/nutrients
  2. Barley flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169739/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.