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  6. White bread vs. Barley

White bread vs. Barley — In-Depth Nutrition Comparison

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Summary of differences between white bread and barley

  • White bread has more folate; however, barley is higher in manganese, fiber, copper, selenium, magnesium, phosphorus, zinc, and vitamin B6.
  • Barley covers your daily need for manganese, 61% more than white bread.
  • White bread has 41 times more sodium than barley. While white bread has 490mg of sodium, barley has only 12mg.
  • The glycemic index of white bread is higher.

These are the specific foods used in this comparison Bread, white, commercially prepared (includes soft bread crumbs) and Barley, hulled.

Infographic

White bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Barley
Barley
8
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 CalciumCalcium +336.4%
Contains more MagnesiumMagnesium +478.3%
Contains more PotassiumPotassium +258.7%
Contains more CopperCopper +393.1%
Contains more ZincZinc +274.3%
Contains more PhosphorusPhosphorus +169.4%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +262.5%
Contains more SeleniumSelenium +71.4%
~equal in Iron ~3.6mg

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.
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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Barley
Barley
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% 0.33% 11% 0% 162% 66% 86% 17% 73% 0% 5.5% 14% 0%
Contains more Vitamin B5Vitamin B5 +90.1%
Contains more FolateFolate +484.2%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +159.1%
Contains more Vitamin B1Vitamin B1 +21.2%
Contains more Vitamin B2Vitamin B2 +17.3%
Contains more Vitamin B6Vitamin B6 +265.5%
Contains more Vitamin KVitamin K +1000%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~4.604mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Barley DV% diff.
Manganese 0.536mg 1.943mg 61%
Fiber 2.7g 17.3g 58%
Copper 0.101mg 0.498mg 44%
Selenium 22µg 37.7µg 29%
Magnesium 23mg 133mg 26%
Phosphorus 98mg 264mg 24%
Folate 111µg 19µg 23%
Sodium 490mg 12mg 21%
Vitamin B6 0.087mg 0.318mg 18%
Zinc 0.74mg 2.77mg 18%
Starch 37.17g 15%
Calcium 144mg 33mg 11%
Potassium 126mg 452mg 10%
Vitamin B1 0.533mg 0.646mg 9%
Carbs 49.42g 73.48g 8%
Protein 8.85g 12.48g 7%
Vitamin B5 0.536mg 0.282mg 5%
Calories 266kcal 354kcal 4%
Polyunsaturated fat 1.602g 1.108g 3%
Choline 14.6mg 3%
Fructose 2.43g 3%
Vitamin B2 0.243mg 0.285mg 3%
Vitamin E 0.22mg 0.57mg 2%
Fats 3.33g 2.3g 2%
Vitamin K 0.2µg 2.2µg 2%
Monounsaturated fat 0.599g 0.295g 1%
Saturated fat 0.698g 0.482g 1%
Vitamin B3 4.78mg 4.604mg 1%
Net carbs 46.72g 56.18g N/A
Iron 3.61mg 3.6mg 0%
Sugar 5.67g 0.8g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0.027g N/A
Tryptophan 0.208mg 0%
Threonine 0.424mg 0%
Isoleucine 0.456mg 0%
Leucine 0.848mg 0%
Lysine 0.465mg 0%
Methionine 0.24mg 0%
Phenylalanine 0.7mg 0%
Valine 0.612mg 0%
Histidine 0.281mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Barley
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 FatsFats +44.8%
Contains more WaterWater +285.8%
Contains more ProteinProtein +41%
Contains more CarbsCarbs +48.7%
Contains more OtherOther +16.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Barley
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 +103.1%
Contains more Poly. FatPolyunsaturated fat +44.6%
Contains less Sat. FatSaturated fat -30.9%

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.