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  6. Barley vs. Flour

Barley vs. Flour — In-Depth Nutrition Comparison

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A recap on the differences between barley and flour

  • Barley has more fiber, manganese, copper, magnesium, phosphorus, vitamin B6, and zinc; however, flour is higher in folate, vitamin B2, and iron.
  • Barley covers your daily fiber needs 58% more than flour.
  • Flour contains 7 times less vitamin B6 than barley. Barley contains 0.318mg of vitamin B6, while flour contains 0.044mg.
  • The glycemic index of flour is higher.

Food varieties used in this article are Barley, hulled and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Barley vs Flour 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
8
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%
Flour
Flour
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +504.5%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +322.4%
Contains more CopperCopper +245.8%
Contains more ZincZinc +295.7%
Contains more PhosphorusPhosphorus +144.4%
Contains more ManganeseManganese +184.9%
Contains more SeleniumSelenium +11.2%
Contains more IronIron +28.9%
Contains less SodiumSodium -83.3%

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
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% 11% 162% 66% 86% 17% 73% 0% 5.5% 14%
Flour
Flour
5
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% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +850%
Contains more Vitamin B6Vitamin B6 +622.7%
Contains more Vitamin KVitamin K +633.3%
Contains more Vitamin B1Vitamin B1 +21.5%
Contains more Vitamin B2Vitamin B2 +73.3%
Contains more Vitamin B3Vitamin B3 +28.2%
Contains more Vitamin B5Vitamin B5 +55.3%
Contains more FolateFolate +863.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley Flour DV% diff.
Fiber 17.3g 2.7g 58%
Manganese 1.943mg 0.682mg 55%
Folate 19µg 183µg 41%
Copper 0.498mg 0.144mg 39%
Magnesium 133mg 22mg 26%
Phosphorus 264mg 108mg 22%
Vitamin B6 0.318mg 0.044mg 21%
Zinc 2.77mg 0.7mg 19%
Vitamin B2 0.285mg 0.494mg 16%
Iron 3.6mg 4.64mg 13%
Vitamin B1 0.646mg 0.785mg 12%
Potassium 452mg 107mg 10%
Vitamin B3 4.604mg 5.904mg 8%
Selenium 37.7µg 33.9µg 7%
Polyunsaturated fat 1.108g 0.413g 5%
Protein 12.48g 10.33g 4%
Vitamin E 0.57mg 0.06mg 3%
Vitamin B5 0.282mg 0.438mg 3%
Fats 2.3g 0.98g 2%
Calcium 33mg 15mg 2%
Vitamin K 2.2µg 0.3µg 2%
Choline 10.4mg 2%
Calories 354kcal 364kcal 1%
Carbs 73.48g 76.31g 1%
Saturated fat 0.482g 0.155g 1%
Monounsaturated fat 0.295g 0.087g 1%
Protein per 100 calories 3.5g 2.8g N/A
Calories per 10 g protein 284kcal 352kcal N/A
Weight per 100 calories 28g 27g N/A
Unsaturated / Saturated Fat ratio 2.9 3.2 N/A
Net carbs 56.18g 73.61g N/A
Sugar 0.8g 0.27g N/A
Sodium 12mg 2mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.208mg 0.127mg 0%
Threonine 0.424mg 0.281mg 0%
Isoleucine 0.456mg 0.357mg 0%
Leucine 0.848mg 0.71mg 0%
Lysine 0.465mg 0.228mg 0%
Methionine 0.24mg 0.183mg 0%
Phenylalanine 0.7mg 0.52mg 0%
Valine 0.612mg 0.415mg 0%
Histidine 0.281mg 0.23mg 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
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +20.8%
Contains more FatsFats +134.7%
Contains more OtherOther +400%
Contains more WaterWater +26.3%
~equal in Carbs ~76.31g

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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +239.1%
Contains more Poly. FatPolyunsaturated fat +168.3%
Contains less Sat. FatSaturated fat -67.8%

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.