Wild rice vs. Barley — In-Depth Nutrition Comparison

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A recap on differences between wild rice and barley

Barley is higher than wild rice in selenium, iron, and fiber.
Barley covers your daily selenium needs 14% more than wild rice.
Wild rice contains 2 times more zinc than barley. While wild rice contains 1.34mg of zinc, barley contains only 0.82mg.
The glycemic index of barley is lower.

Food varieties used in this article are Wild rice, cooked and Barley, pearled, cooked.

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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.

Wild rice

Barley

Contains more MagnesiumMagnesium	+45.5%
Contains more CopperCopper	+15.2%
Contains more ZincZinc	+63.4%
Contains more PhosphorusPhosphorus	+51.9%

Contains more CalciumCalcium	+266.7%
Contains more IronIron	+121.7%
Contains more SeleniumSelenium	+975%

~equal in Potassium ~93mg

~equal in Sodium ~3mg

~equal in Manganese ~0.259mg

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.

Wild rice

Barley

Contains more Vitamin EVitamin E	+2300%
Contains more Vitamin B2Vitamin B2	+40.3%
Contains more Vitamin B5Vitamin B5	+14.1%
Contains more Vitamin B6Vitamin B6	+17.4%
Contains more FolateFolate	+62.5%

Contains more Vitamin B1Vitamin B1	+59.6%
Contains more Vitamin B3Vitamin B3	+60.3%
Contains more Vitamin KVitamin K	+60%
Contains more CholineCholine	+31.4%

~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			DV% diff.
Selenium	0.8µg	8.6µg	14%
Iron	0.6mg	1.33mg	9%
Fiber	1.8g	3.8g	8%
Vitamin B3	1.287mg	2.063mg	5%
Zinc	1.34mg	0.82mg	5%
Phosphorus	82mg	54mg	4%
Folate	26µg	16µg	3%
Protein	3.99g	2.26g	3%
Vitamin B1	0.052mg	0.083mg	3%
Vitamin B2	0.087mg	0.062mg	2%
Carbs	21.34g	28.22g	2%
Magnesium	32mg	22mg	2%
Vitamin B6	0.135mg	0.115mg	2%
Copper	0.121mg	0.105mg	2%
Vitamin E	0.24mg	0.01mg	2%
Choline	10.2mg	13.4mg	1%
Calories	101kcal	123kcal	1%
Manganese	0.282mg	0.259mg	1%
Calcium	3mg	11mg	1%
Fats	0.34g	0.44g	0%
Net carbs	19.54g	24.42g	N/A
Potassium	101mg	93mg	0%
Sugar	0.73g	0.28g	N/A
Sodium	3mg	3mg	0%
Vitamin B5	0.154mg	0.135mg	0%
Vitamin K	0.5µg	0.8µg	0%
Saturated fat	0.049g	0.093g	0%
Monounsaturated fat	0.05g	0.057g	0%
Polyunsaturated fat	0.213g	0.214g	0%
Tryptophan	0.049mg	0.038mg	0%
Threonine	0.127mg	0.077mg	0%
Isoleucine	0.167mg	0.083mg	0%
Leucine	0.276mg	0.154mg	0%
Lysine	0.17mg	0.084mg	0%
Methionine	0.119mg	0.043mg	0%
Phenylalanine	0.195mg	0.127mg	0%
Valine	0.232mg	0.111mg	0%
Histidine	0.104mg	0.051mg	0%
Fructose	0.2g		0%