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Wild rice vs. Barley flour — In-Depth Nutrition Comparison

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How are Wild rice and Barley flour different?

  • Barley flour has more Selenium, Fiber, Manganese, Vitamin B3, Phosphorus, Vitamin B1, Iron, Copper, Vitamin B6, and Magnesium than Wild rice.
  • Daily need coverage for Selenium from Barley flour is 67% higher.

Wild rice, cooked and Barley flour or meal are the varieties used in this article.

Infographic

Wild rice 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.
Contains less Sodium -25%
Contains more Calcium +966.7%
Contains more Iron +346.7%
Contains more Magnesium +200%
Contains more Phosphorus +261%
Contains more Potassium +205.9%
Contains more Zinc +49.3%
Contains more Copper +183.5%
Contains more Manganese +266.7%
Contains more Selenium +4612.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0.9% 23% 23% 35% 8.9% 0.39% 37% 40% 37% 4.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9.6% 101% 69% 127% 27% 0.52% 55% 114% 135% 206%
Contains less Sodium -25%
Contains more Calcium +966.7%
Contains more Iron +346.7%
Contains more Magnesium +200%
Contains more Phosphorus +261%
Contains more Potassium +205.9%
Contains more Zinc +49.3%
Contains more Copper +183.5%
Contains more Manganese +266.7%
Contains more Selenium +4612.5%

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.
:
Contains more Vitamin A +∞%
Contains more Folate +225%
Contains more Vitamin E +137.5%
Contains more Vitamin B1 +611.5%
Contains more Vitamin B2 +31%
Contains more Vitamin B3 +387.1%
Contains more Vitamin B6 +193.3%
Contains more Choline +270.6%
Contains more Vitamin K +340%
Equal in Vitamin B5 - 0.145
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0.18% 4.8% 0% 0% 13% 20% 24% 9.2% 31% 20% 0% 5.6% 1.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 11% 0% 0% 93% 26% 118% 8.7% 91% 6% 0% 21% 5.5%
Contains more Vitamin A +∞%
Contains more Folate +225%
Contains more Vitamin E +137.5%
Contains more Vitamin B1 +611.5%
Contains more Vitamin B2 +31%
Contains more Vitamin B3 +387.1%
Contains more Vitamin B6 +193.3%
Contains more Choline +270.6%
Contains more Vitamin K +340%
Equal in Vitamin B5 - 0.145

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +510.5%
Contains more Protein +163.2%
Contains more Fats +370.6%
Contains more Carbs +249.2%
Contains more Other +217.5%
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 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 Water +510.5%
Contains more Protein +163.2%
Contains more Fats +370.6%
Contains more Carbs +249.2%
Contains more Other +217.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -85.4%
Contains more Monounsaturated Fat +310%
Contains more Polyunsaturated fat +262%
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
26% 16% 59%
Saturated Fat: 0.335 g
Monounsaturated Fat: 0.205 g
Polyunsaturated fat: 0.771 g
Contains less Saturated Fat -85.4%
Contains more Monounsaturated Fat +310%
Contains more Polyunsaturated fat +262%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice Barley flour Opinion
Net carbs 19.54g 64.42g Barley flour
Protein 3.99g 10.5g Barley flour
Fats 0.34g 1.6g Barley flour
Carbs 21.34g 74.52g Barley flour
Calories 101kcal 345kcal Barley flour
Fructose 0.2g Wild rice
Sugar 0.73g 0.8g Wild rice
Fiber 1.8g 10.1g Barley flour
Calcium 3mg 32mg Barley flour
Iron 0.6mg 2.68mg Barley flour
Magnesium 32mg 96mg Barley flour
Phosphorus 82mg 296mg Barley flour
Potassium 101mg 309mg Barley flour
Sodium 3mg 4mg Wild rice
Zinc 1.34mg 2mg Barley flour
Copper 0.121mg 0.343mg Barley flour
Manganese 0.282mg 1.034mg Barley flour
Selenium 0.8µg 37.7µg Barley flour
Vitamin A 3IU 0IU Wild rice
Vitamin E 0.24mg 0.57mg Barley flour
Vitamin B1 0.052mg 0.37mg Barley flour
Vitamin B2 0.087mg 0.114mg Barley flour
Vitamin B3 1.287mg 6.269mg Barley flour
Vitamin B5 0.154mg 0.145mg Wild rice
Vitamin B6 0.135mg 0.396mg Barley flour
Folate 26µg 8µg Wild rice
Choline 10.2mg 37.8mg Barley flour
Vitamin K 0.5µg 2.2µg Barley flour
Tryptophan 0.049mg 0.175mg Barley flour
Threonine 0.127mg 0.356mg Barley flour
Isoleucine 0.167mg 0.383mg Barley flour
Leucine 0.276mg 0.713mg Barley flour
Lysine 0.17mg 0.391mg Barley flour
Methionine 0.119mg 0.202mg Barley flour
Phenylalanine 0.195mg 0.589mg Barley flour
Valine 0.232mg 0.515mg Barley flour
Histidine 0.104mg 0.236mg Barley flour
Saturated Fat 0.049g 0.335g Wild rice
Monounsaturated Fat 0.05g 0.205g Barley flour
Polyunsaturated fat 0.213g 0.771g Barley flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Barley flour
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
10%
Wild rice
29%
Barley flour
Minerals Daily Need Coverage Score
21%
Wild rice
84%
Barley flour

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 0.07g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.286g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Barley flour
Barley flour is relatively richer in minerals
Which food is richer in vitamins?
Barley flour
Barley flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.