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Flour vs. Barley — In-Depth Nutrition Comparison

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What are the differences between Flour and Barley?

  • Flour is higher in Vitamin B1, Selenium, Folate, Iron, Vitamin B2, Vitamin B3, Manganese, Phosphorus, and Vitamin B5, yet Barley is higher in Vitamin B6.
  • Flour's daily need coverage for Vitamin B1 is 59% more.
  • Flour has 11 times more Folate than Barley. While Flour has 183µg of Folate, Barley has only 16µg.

We used Wheat flour, white, all-purpose, enriched, bleached and Barley, pearled, cooked types in this article.

Infographic

Flour 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.
Flour
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Barley
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.3% 8.2% 50% 35% 22% 23% 0.39% 34% 47%
Contains more CalciumCalcium +36.4%
Contains more PotassiumPotassium +15.1%
Contains more IronIron +248.9%
Contains more CopperCopper +37.1%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +163.3%
Contains more SeleniumSelenium +294.2%
Contains more ZincZinc +17.1%
~equal in Magnesium ~22mg

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.
Flour
6
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Barley
4
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% 0.42% 0.2% 0% 21% 14% 39% 8.1% 27% 0% 2% 12% 7.3%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B1Vitamin B1 +845.8%
Contains more Vitamin B2Vitamin B2 +696.8%
Contains more Vitamin B3Vitamin B3 +186.2%
Contains more Vitamin B5Vitamin B5 +224.4%
Contains more FolateFolate +1043.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +161.4%
Contains more Vitamin KVitamin K +166.7%
Contains more CholineCholine +28.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
4
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Barley
1
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 ProteinProtein +357.1%
Contains more FatsFats +122.7%
Contains more CarbsCarbs +170.4%
Contains more OtherOther +64.3%
Contains more WaterWater +477.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
2
24% 13% 63%
Saturated Fat: Sat. Fat 0.155 g
Monounsaturated Fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Barley
1
26% 16% 59%
Saturated Fat: Sat. Fat 0.093 g
Monounsaturated Fat: Mono. Fat 0.057 g
Polyunsaturated fat: Poly. Fat 0.214 g
Contains more Mono. FatMonounsaturated Fat +52.6%
Contains more Poly. FatPolyunsaturated fat +93%
Contains less Sat. FatSaturated Fat -40%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Barley Opinion
Calories 364kcal 123kcal Flour
Protein 10.33g 2.26g Flour
Fats 0.98g 0.44g Flour
Net carbs 73.61g 24.42g Flour
Carbs 76.31g 28.22g Flour
Magnesium 22mg 22mg
Calcium 15mg 11mg Flour
Potassium 107mg 93mg Flour
Iron 4.64mg 1.33mg Flour
Sugar 0.27g 0.28g Flour
Fiber 2.7g 3.8g Barley
Copper 0.144mg 0.105mg Flour
Zinc 0.7mg 0.82mg Barley
Phosphorus 108mg 54mg Flour
Sodium 2mg 3mg Flour
Vitamin A 0IU 7IU Barley
Vitamin E 0.06mg 0.01mg Flour
Manganese 0.682mg 0.259mg Flour
Selenium 33.9µg 8.6µg Flour
Vitamin B1 0.785mg 0.083mg Flour
Vitamin B2 0.494mg 0.062mg Flour
Vitamin B3 5.904mg 2.063mg Flour
Vitamin B5 0.438mg 0.135mg Flour
Vitamin B6 0.044mg 0.115mg Barley
Vitamin K 0.3µg 0.8µg Barley
Folate 183µg 16µg Flour
Choline 10.4mg 13.4mg Barley
Saturated Fat 0.155g 0.093g Barley
Monounsaturated Fat 0.087g 0.057g Flour
Polyunsaturated fat 0.413g 0.214g Flour
Tryptophan 0.127mg 0.038mg Flour
Threonine 0.281mg 0.077mg Flour
Isoleucine 0.357mg 0.083mg Flour
Leucine 0.71mg 0.154mg Flour
Lysine 0.228mg 0.084mg Flour
Methionine 0.183mg 0.043mg Flour
Phenylalanine 0.52mg 0.127mg Flour
Valine 0.415mg 0.111mg Flour
Histidine 0.23mg 0.051mg Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Barley
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
46%
Flour
10%
Barley
Minerals Daily Need Coverage Score
59%
Flour
24%
Barley

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.01g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 1mg)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.5)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is lower in Saturated Fat?
Barley
Barley is lower in Saturated Fat (difference - 0.062g)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 44)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.