Wild rice vs Barley - In-Depth Nutrition Comparison
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Important differences between Wild rice and Barley
- Wild rice has more Zinc, Phosphorus, Folate, Vitamin B5, and Vitamin B3, however Barley has more Selenium, Fiber, Vitamin B1, Manganese, and Iron.
- Barley's daily need coverage for Selenium is 63% more.
- Wild rice has 5 times more Folate than Barley. Wild rice has 95µg of Folate, while Barley has 19µg.
The food varieties used in the comparison are Wild rice, raw and Barley, hulled.
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Magnesium
+33.1%
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Phosphorus
+64%
Contains
less
Sodium
-41.7%
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Zinc
+115.2%
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Calcium
+57.1%
Contains
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Iron
+83.7%
Equal in Potassium - 452
Equal in Copper - 0.498
Contains
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Magnesium
+33.1%
Contains
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Phosphorus
+64%
Contains
less
Sodium
-41.7%
Contains
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Zinc
+115.2%
Contains
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Calcium
+57.1%
Contains
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Iron
+83.7%
Equal in Potassium - 452
Equal in Copper - 0.498
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
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Contains
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Vitamin E
+43.9%
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Vitamin B3
+46.2%
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Vitamin B5
+280.9%
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Vitamin B6
+23%
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Folate
+400%
Contains
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Vitamin A
+15.8%
Contains
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Vitamin B1
+461.7%
Contains
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Vitamin K
+15.8%
Equal in Vitamin B2 - 0.285
Contains
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Vitamin E
+43.9%
Contains
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Vitamin B3
+46.2%
Contains
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Vitamin B5
+280.9%
Contains
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Vitamin B6
+23%
Contains
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Folate
+400%
Contains
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Vitamin A
+15.8%
Contains
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Vitamin B1
+461.7%
Contains
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Vitamin K
+15.8%
Equal in Vitamin B2 - 0.285
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+18%
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Fats
+113%
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Water
+21.6%
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Other
+50.3%
Equal in Carbs - 73.48
Contains
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Protein
+18%
Contains
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Fats
+113%
Contains
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Water
+21.6%
Contains
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Other
+50.3%
Equal in Carbs - 73.48
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-67.6%
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Monounsaturated Fat
+85.5%
Contains
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Polyunsaturated fat
+63.9%
Contains
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Saturated Fat
-67.6%
Contains
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Monounsaturated Fat
+85.5%
Contains
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Polyunsaturated fat
+63.9%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in price |
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Lower in Sugar |
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Lower in glycemic index |
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Lower in Cholesterol | Equal | ||
Rich in minerals | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 68.7g | 56.18g |
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Protein | 14.73g | 12.48g |
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Fats | 1.08g | 2.3g |
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Carbs | 74.9g | 73.48g |
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Calories | 357kcal | 354kcal |
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Sugar | 2.5g | 0.8g |
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Fiber | 6.2g | 17.3g |
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Calcium | 21mg | 33mg |
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Iron | 1.96mg | 3.6mg |
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Magnesium | 177mg | 133mg |
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Phosphorus | 433mg | 264mg |
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Potassium | 427mg | 452mg |
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Sodium | 7mg | 12mg |
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Zinc | 5.96mg | 2.77mg |
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Copper | 0.524mg | 0.498mg |
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Vitamin A | 19IU | 22IU |
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Vitamin A RAE | 1µg | 1µg | |
Vitamin E | 0.82mg | 0.57mg |
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Vitamin B1 | 0.115mg | 0.646mg |
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Vitamin B2 | 0.262mg | 0.285mg |
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Vitamin B3 | 6.733mg | 4.604mg |
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Vitamin B5 | 1.074mg | 0.282mg |
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Vitamin B6 | 0.391mg | 0.318mg |
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Folate | 95µg | 19µg |
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Vitamin K | 1.9µg | 2.2µg |
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Tryptophan | 0.179mg | 0.208mg |
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Threonine | 0.469mg | 0.424mg |
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Isoleucine | 0.618mg | 0.456mg |
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Leucine | 1.018mg | 0.848mg |
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Lysine | 0.629mg | 0.465mg |
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Methionine | 0.438mg | 0.24mg |
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Phenylalanine | 0.721mg | 0.7mg |
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Valine | 0.858mg | 0.612mg |
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Histidine | 0.384mg | 0.281mg |
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Saturated Fat | 0.156g | 0.482g |
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Monounsaturated Fat | 0.159g | 0.295g |
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Polyunsaturated fat | 0.676g | 1.108g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
39%

36%

Minerals Daily Need Coverage Score
96%

80%

Comparison summary
Which food contains less Sodium?

Wild rice contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?

Wild rice is lower in Saturated Fat (difference - 0.326g)
Which food is cheaper?

Wild rice is cheaper (difference - $1.5)
Which food is lower in Sugar?

Barley is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?

Barley is lower in glycemic index (difference - 29)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
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.