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Barley vs. Oatmeal — In-Depth Nutrition Comparison

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How are barley and oatmeal different?

  • Barley is higher in fiber and selenium; however, oatmeal is richer in iron, vitamin B1, vitamin B6, manganese, vitamin B2, vitamin A, folate, and calcium.
  • Daily need coverage for iron for oatmeal is 58% higher.
  • Barley contains 2 times more fiber than oatmeal. While barley contains 3.8g of fiber, oatmeal contains only 1.7g.
  • Barley has a lower glycemic index (28) than oatmeal (79).

Barley, pearled, cooked and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) are the varieties used in this article.

Infographic

Barley vs Oatmeal 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 16% 3.3% 8.2% 50% 35% 22% 23% 0.39% 34% 47%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more PotassiumPotassium +52.5%
Contains more CopperCopper +59.1%
Contains more ZincZinc +32.3%
Contains less SodiumSodium -93.9%
Contains more SeleniumSelenium +72%
Contains more MagnesiumMagnesium +18.2%
Contains more CalciumCalcium +627.3%
Contains more IronIron +348.1%
Contains more PhosphorusPhosphorus +42.6%
Contains more ManganeseManganese +115.4%

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
1
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% 0.2% 21% 14% 39% 8.1% 27% 0% 2% 12%
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% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Contains more Vitamin KVitamin K +100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B1Vitamin B1 +213.3%
Contains more Vitamin B2Vitamin B2 +246.8%
Contains more Vitamin B3Vitamin B3 +46.6%
Contains more Vitamin B5Vitamin B5 +134.8%
Contains more Vitamin B6Vitamin B6 +152.2%
Contains more FolateFolate +175%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley Oatmeal DV% diff.
Iron 1.33mg 5.96mg 58%
Vitamin B1 0.083mg 0.26mg 15%
Vitamin A 0µg 130µg 14%
Manganese 0.259mg 0.558mg 13%
Vitamin B6 0.115mg 0.29mg 13%
Vitamin B2 0.062mg 0.215mg 12%
Fiber 3.8g 1.7g 8%
Calcium 11mg 80mg 7%
Selenium 8.6µg 5µg 7%
Folate 16µg 44µg 7%
Carbs 28.22g 11.67g 6%
Vitamin B3 2.063mg 3.025mg 6%
Copper 0.105mg 0.066mg 4%
Starch 10.37g 4%
Vitamin B5 0.135mg 0.317mg 4%
Calories 123kcal 68kcal 3%
Phosphorus 54mg 77mg 3%
Zinc 0.82mg 0.62mg 2%
Sodium 3mg 49mg 2%
Choline 13.4mg 4.7mg 2%
Fats 0.44g 1.36g 1%
Magnesium 22mg 26mg 1%
Potassium 93mg 61mg 1%
Saturated fat 0.093g 0.226g 1%
Monounsaturated fat 0.057g 0.391g 1%
Polyunsaturated fat 0.214g 0.426g 1%
Protein 2.26g 2.37g 0%
Protein per 100 calories 1.8g 3.5g N/A
Calories per 10 g protein 544kcal 287kcal N/A
Weight per 100 calories 81g 147g N/A
Net carbs 24.42g 9.97g N/A
Sugar 0.28g 0.46g N/A
Vitamin E 0.01mg 0.07mg 0%
Vitamin K 0.8µg 0.4µg 0%
Trans fat 0.003g N/A
Tryptophan 0.038mg 0.04mg 0%
Threonine 0.077mg 0.083mg 0%
Isoleucine 0.083mg 0.105mg 0%
Leucine 0.154mg 0.2mg 0%
Lysine 0.084mg 0.135mg 0%
Methionine 0.043mg 0.04mg 0%
Phenylalanine 0.127mg 0.13mg 0%
Valine 0.111mg 0.151mg 0%
Histidine 0.051mg 0.057mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
1
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more CarbsCarbs +141.8%
Contains more FatsFats +209.1%
Contains more WaterWater +22.1%
Contains more OtherOther +103.6%
~equal in Protein ~2.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
1
26% 16% 59%
Saturated fat: Sat. Fat 0.093 g
Monounsaturated fat: Mono. Fat 0.057 g
Polyunsaturated fat: Poly. Fat 0.214 g
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains less Sat. FatSaturated fat -58.8%
Contains more Mono. FatMonounsaturated fat +586%
Contains more Poly. FatPolyunsaturated fat +99.1%

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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/170285/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.