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  6. Barley vs. Rye

Barley vs. Rye — In-Depth Nutrition Comparison

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What are the main differences between barley and rye?

  • Barley is richer in selenium, vitamin B1, copper, iron, fiber, and magnesium, yet rye is richer in manganese, vitamin B5, and phosphorus.
  • Barley's daily need coverage for selenium is 43% higher.
  • Barley has 2 times more vitamin B1 than rye. Barley has 0.646mg of vitamin B1, while rye has 0.316mg.

We used Barley, hulled and Rye grain types in this comparison.

Infographic

Barley vs Rye 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.
Barley
Barley
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 95% 9.9% 40% 135% 166% 76% 113% 1.6% 253% 206%
Rye
Rye
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more MagnesiumMagnesium +20.9%
Contains more CalciumCalcium +37.5%
Contains more IronIron +36.9%
Contains more CopperCopper +35.7%
Contains more SeleniumSelenium +171.2%
Contains more PotassiumPotassium +12.8%
Contains more PhosphorusPhosphorus +25.8%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +32.6%
~equal in Zinc ~2.65mg

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.
Barley
Barley
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0.33% 11% 162% 66% 86% 17% 73% 0% 5.5% 14%
Rye
Rye
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0.33% 17% 79% 58% 80% 87% 68% 0% 15% 29%
Contains more Vitamin B1Vitamin B1 +104.4%
Contains more Vitamin B2Vitamin B2 +13.5%
Contains more Vitamin EVitamin E +49.1%
Contains more Vitamin B5Vitamin B5 +416.3%
Contains more Vitamin KVitamin K +168.2%
Contains more FolateFolate +100%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~1µg
~equal in Vitamin B3 ~4.27mg
~equal in Vitamin B6 ~0.294mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley Rye DV% diff.
Selenium 37.7µg 13.9µg 43%
Manganese 1.943mg 2.577mg 28%
Vitamin B1 0.646mg 0.316mg 28%
Vitamin B5 0.282mg 1.456mg 23%
Copper 0.498mg 0.367mg 15%
Iron 3.6mg 2.63mg 12%
Phosphorus 264mg 332mg 10%
Fiber 17.3g 15.1g 9%
Choline 30.4mg 6%
Magnesium 133mg 110mg 5%
Folate 19µg 38µg 5%
Protein 12.48g 10.34g 4%
Vitamin B2 0.285mg 0.251mg 3%
Vitamin K 2.2µg 5.9µg 3%
Potassium 452mg 510mg 2%
Vitamin E 0.57mg 0.85mg 2%
Vitamin B3 4.604mg 4.27mg 2%
Vitamin B6 0.318mg 0.294mg 2%
Polyunsaturated fat 1.108g 0.767g 2%
Calories 354kcal 338kcal 1%
Fats 2.3g 1.63g 1%
Carbs 73.48g 75.86g 1%
Calcium 33mg 24mg 1%
Zinc 2.77mg 2.65mg 1%
Saturated fat 0.482g 0.197g 1%
Protein per 100 calories 3.5g 3.1g N/A
Calories per 10 g protein 284kcal 327kcal N/A
Weight per 100 calories 28g 30g N/A
Unsaturated / Saturated Fat ratio 2.9 4.9 N/A
Net carbs 56.18g 60.76g N/A
Sugar 0.8g 0.98g N/A
Sodium 12mg 2mg 0%
Vitamin A 1µg 1µg 0%
Monounsaturated fat 0.295g 0.208g 0%
Tryptophan 0.208mg 0.108mg 0%
Threonine 0.424mg 0.289mg 0%
Isoleucine 0.456mg 0.208mg 0%
Leucine 0.848mg 0.563mg 0%
Lysine 0.465mg 0.286mg 0%
Methionine 0.24mg 0.153mg 0%
Phenylalanine 0.7mg 0.435mg 0%
Valine 0.612mg 0.317mg 0%
Histidine 0.281mg 0.189mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
3
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
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more ProteinProtein +20.7%
Contains more FatsFats +41.1%
Contains more OtherOther +46.5%
Contains more WaterWater +12.3%
~equal in Carbs ~75.86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
2
26% 16% 59%
Saturated fat: Sat. Fat 0.482 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 1.108 g
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +41.8%
Contains more Poly. FatPolyunsaturated fat +44.5%
Contains less Sat. FatSaturated fat -59.1%

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. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170283/nutrients
  2. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.