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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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wild rice
Wild rice
5
:
3
Barley
Barley
Contains more Magnesium +33.1%
Contains more Phosphorus +64%
Contains less Sodium -41.7%
Contains more Zinc +115.2%
Contains more Calcium +57.1%
Contains more Iron +83.7%
Equal in Potassium - 452
Equal in Copper - 0.498
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 135% 95% 114% 40% 2% 76% 166%
Contains more Magnesium +33.1%
Contains more Phosphorus +64%
Contains less Sodium -41.7%
Contains more Zinc +115.2%
Contains more Calcium +57.1%
Contains more 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
Wild rice
Wild rice
5
:
4
Barley
Barley
Contains more Vitamin E +43.9%
Contains more Vitamin B3 +46.2%
Contains more Vitamin B5 +280.9%
Contains more Vitamin B6 +23%
Contains more Folate +400%
Contains more Vitamin A +15.8%
Contains more Vitamin B1 +461.7%
Contains more Vitamin K +15.8%
Equal in Vitamin B2 - 0.285
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 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Barley
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 12% 0% 0% 162% 66% 87% 17% 74% 15% 0% 6%
Contains more Vitamin E +43.9%
Contains more Vitamin B3 +46.2%
Contains more Vitamin B5 +280.9%
Contains more Vitamin B6 +23%
Contains more Folate +400%
Contains more Vitamin A +15.8%
Contains more Vitamin B1 +461.7%
Contains more Vitamin K +15.8%
Equal in Vitamin B2 - 0.285

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
2
:
3
Barley
Barley
Contains more Protein +18%
Contains more Fats +113%
Contains more Water +21.6%
Contains more Other +50.3%
Equal in Carbs - 73.48
Wild rice
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Barley
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 Protein +18%
Contains more Fats +113%
Contains more Water +21.6%
Contains more Other +50.3%
Equal in Carbs - 73.48

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice
Wild rice
1
:
2
Barley
Barley
Contains less Saturated Fat -67.6%
Contains more Monounsaturated Fat +85.5%
Contains more Polyunsaturated fat +63.9%
Wild rice
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Barley
26% 16% 59%
Saturated Fat: 0.482 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 1.108 g
Contains less Saturated Fat -67.6%
Contains more Monounsaturated Fat +85.5%
Contains more 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.
Wild rice Barley
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wild rice Barley Opinion
Net carbs 68.7g 56.18g Wild rice
Protein 14.73g 12.48g Wild rice
Fats 1.08g 2.3g Barley
Carbs 74.9g 73.48g Wild rice
Calories 357kcal 354kcal Wild rice
Sugar 2.5g 0.8g Barley
Fiber 6.2g 17.3g Barley
Calcium 21mg 33mg Barley
Iron 1.96mg 3.6mg Barley
Magnesium 177mg 133mg Wild rice
Phosphorus 433mg 264mg Wild rice
Potassium 427mg 452mg Barley
Sodium 7mg 12mg Wild rice
Zinc 5.96mg 2.77mg Wild rice
Copper 0.524mg 0.498mg Wild rice
Vitamin A 19IU 22IU Barley
Vitamin A RAE 1µg 1µg
Vitamin E 0.82mg 0.57mg Wild rice
Vitamin B1 0.115mg 0.646mg Barley
Vitamin B2 0.262mg 0.285mg Barley
Vitamin B3 6.733mg 4.604mg Wild rice
Vitamin B5 1.074mg 0.282mg Wild rice
Vitamin B6 0.391mg 0.318mg Wild rice
Folate 95µg 19µg Wild rice
Vitamin K 1.9µg 2.2µg Barley
Tryptophan 0.179mg 0.208mg Barley
Threonine 0.469mg 0.424mg Wild rice
Isoleucine 0.618mg 0.456mg Wild rice
Leucine 1.018mg 0.848mg Wild rice
Lysine 0.629mg 0.465mg Wild rice
Methionine 0.438mg 0.24mg Wild rice
Phenylalanine 0.721mg 0.7mg Wild rice
Valine 0.858mg 0.612mg Wild rice
Histidine 0.384mg 0.281mg Wild rice
Saturated Fat 0.156g 0.482g Wild rice
Monounsaturated Fat 0.159g 0.295g Barley
Polyunsaturated fat 0.676g 1.108g 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

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%
Wild rice
36%
Barley
Minerals Daily Need Coverage Score
96%
Wild rice
80%
Barley

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.326g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.5)
Which food is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 29)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.