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  6. Wild rice vs. Barley

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.

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

Infographic

Wild rice 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.
Wild rice
Wild rice
6
:
3
Barley
Barley
Contains more Magnesium +45.5%
Contains more Phosphorus +51.9%
Contains more Zinc +63.4%
Contains more Copper +15.2%
Contains more Calcium +266.7%
Contains more Iron +121.7%
Contains more Selenium +975%
Equal in Potassium - 93
Equal in Sodium - 3
Equal in Manganese - 0.259
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 50% 16% 24% 9% 1% 23% 35% 34% 47%
Contains more Magnesium +45.5%
Contains more Phosphorus +51.9%
Contains more Zinc +63.4%
Contains more Copper +15.2%
Contains more Calcium +266.7%
Contains more Iron +121.7%
Contains more Selenium +975%
Equal in Potassium - 93
Equal in Sodium - 3
Equal in Manganese - 0.259

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
Wild rice
5
:
4
Barley
Barley
Contains more Vitamin E +2300%
Contains more Vitamin B2 +40.3%
Contains more Vitamin B5 +14.1%
Contains more Vitamin B6 +17.4%
Contains more Folate +62.5%
Contains more Vitamin A +133.3%
Contains more Vitamin B1 +59.6%
Contains more Vitamin B3 +60.3%
Contains more Vitamin K +60%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Barley
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 21% 15% 39% 9% 27% 12% 0% 2%
Contains more Vitamin E +2300%
Contains more Vitamin B2 +40.3%
Contains more Vitamin B5 +14.1%
Contains more Vitamin B6 +17.4%
Contains more Folate +62.5%
Contains more Vitamin A +133.3%
Contains more Vitamin B1 +59.6%
Contains more Vitamin B3 +60.3%
Contains more Vitamin K +60%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
3
:
2
Barley
Barley
Contains more Protein +76.5%
Contains more Other +42.9%
Contains more Fats +29.4%
Contains more Carbs +32.2%
Equal in Water - 68.8
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Barley
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 Protein +76.5%
Contains more Other +42.9%
Contains more Fats +29.4%
Contains more Carbs +32.2%
Equal in Water - 68.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice
Wild rice
1
:
2
Barley
Barley
Contains less Saturated Fat -47.3%
Contains more Monounsaturated Fat +14%
Equal in Polyunsaturated fat - 0.214
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Barley
26% 16% 59%
Saturated Fat: 0.093 g
Monounsaturated Fat: 0.057 g
Polyunsaturated fat: 0.214 g
Contains less Saturated Fat -47.3%
Contains more Monounsaturated Fat +14%
Equal in Polyunsaturated fat - 0.214

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
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wild rice Barley Opinion
Net carbs 19.54g 24.42g Barley
Protein 3.99g 2.26g Wild rice
Fats 0.34g 0.44g Barley
Carbs 21.34g 28.22g Barley
Calories 101kcal 123kcal Barley
Fructose 0.2g Wild rice
Sugar 0.73g 0.28g Barley
Fiber 1.8g 3.8g Barley
Calcium 3mg 11mg Barley
Iron 0.6mg 1.33mg Barley
Magnesium 32mg 22mg Wild rice
Phosphorus 82mg 54mg Wild rice
Potassium 101mg 93mg Wild rice
Sodium 3mg 3mg
Zinc 1.34mg 0.82mg Wild rice
Copper 0.121mg 0.105mg Wild rice
Manganese 0.282mg 0.259mg Wild rice
Selenium 0.8µg 8.6µg Barley
Vitamin A 3IU 7IU Barley
Vitamin E 0.24mg 0.01mg Wild rice
Vitamin B1 0.052mg 0.083mg Barley
Vitamin B2 0.087mg 0.062mg Wild rice
Vitamin B3 1.287mg 2.063mg Barley
Vitamin B5 0.154mg 0.135mg Wild rice
Vitamin B6 0.135mg 0.115mg Wild rice
Folate 26µg 16µg Wild rice
Vitamin K 0.5µg 0.8µg Barley
Tryptophan 0.049mg 0.038mg Wild rice
Threonine 0.127mg 0.077mg Wild rice
Isoleucine 0.167mg 0.083mg Wild rice
Leucine 0.276mg 0.154mg Wild rice
Lysine 0.17mg 0.084mg Wild rice
Methionine 0.119mg 0.043mg Wild rice
Phenylalanine 0.195mg 0.127mg Wild rice
Valine 0.232mg 0.111mg Wild rice
Histidine 0.104mg 0.051mg Wild rice
Saturated Fat 0.049g 0.093g Wild rice
Monounsaturated Fat 0.05g 0.057g Barley
Polyunsaturated fat 0.213g 0.214g Barley

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Barley
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
10%
Barley
Minerals Daily Need Coverage Score
21%
Wild rice
24%
Barley

Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.044g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.5)
Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 0.45g)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 29)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (3 mg)
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.