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  6. Barley vs. Rice

Barley vs. Rice — In-Depth Nutrition Comparison

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Differences between barley and rice

  • Barley has more fiber, while rice has more folate, manganese, vitamin B1, and vitamin B5.
  • Barley's daily need coverage for fiber is 14% higher.
  • Rice contains 6 times less choline than barley. Barley contains 13.4mg of choline, while rice contains 2.1mg.
  • Barley has a lower glycemic index. The glycemic index of barley is 28, while the glycemic index of rice is 60.

The food types used in this comparison are Barley, pearled, cooked and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Barley vs Rice 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
6
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%
Rice
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +83.3%
Contains more PotassiumPotassium +165.7%
Contains more CopperCopper +52.2%
Contains more ZincZinc +67.3%
Contains more PhosphorusPhosphorus +25.6%
Contains more SeleniumSelenium +14.7%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +82.2%
~equal in Calcium ~10mg
~equal in Iron ~1.2mg

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% 0.2% 21% 14% 39% 8.1% 27% 0% 2% 12%
Rice
Rice
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% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Contains more Vitamin B2Vitamin B2 +376.9%
Contains more Vitamin B3Vitamin B3 +39.8%
Contains more Vitamin B6Vitamin B6 +23.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +96.4%
Contains more Vitamin B5Vitamin B5 +188.9%
Contains more FolateFolate +262.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley Rice DV% diff.
Fiber 3.8g 0.4g 14%
Folate 16µg 58µg 11%
Manganese 0.259mg 0.472mg 9%
Vitamin B1 0.083mg 0.163mg 7%
Vitamin B5 0.135mg 0.39mg 5%
Copper 0.105mg 0.069mg 4%
Vitamin B2 0.062mg 0.013mg 4%
Vitamin B3 2.063mg 1.476mg 4%
Zinc 0.82mg 0.49mg 3%
Magnesium 22mg 12mg 2%
Potassium 93mg 35mg 2%
Iron 1.33mg 1.2mg 2%
Phosphorus 54mg 43mg 2%
Selenium 8.6µg 7.5µg 2%
Vitamin B6 0.115mg 0.093mg 2%
Choline 13.4mg 2.1mg 2%
Protein 2.26g 2.69g 1%
Vitamin K 0.8µg 0µg 1%
Polyunsaturated fat 0.214g 0.076g 1%
Calories 123kcal 130kcal 0%
Protein per 100 calories 1.8g 2.1g N/A
Calories per 10 g protein 544kcal 483kcal N/A
Weight per 100 calories 81g 77g N/A
Fats 0.44g 0.28g 0%
Net carbs 24.42g 27.77g N/A
Carbs 28.22g 28.17g 0%
Calcium 11mg 10mg 0%
Sugar 0.28g 0.05g N/A
Sodium 3mg 1mg 0%
Vitamin E 0.01mg 0.04mg 0%
Saturated fat 0.093g 0.077g 0%
Monounsaturated fat 0.057g 0.088g 0%
Tryptophan 0.038mg 0.031mg 0%
Threonine 0.077mg 0.096mg 0%
Isoleucine 0.083mg 0.116mg 0%
Leucine 0.154mg 0.222mg 0%
Lysine 0.084mg 0.097mg 0%
Methionine 0.043mg 0.063mg 0%
Phenylalanine 0.127mg 0.144mg 0%
Valine 0.111mg 0.164mg 0%
Histidine 0.051mg 0.063mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
3
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more FatsFats +57.1%
Contains more ProteinProtein +19%
Contains more OtherOther +50%
~equal in Carbs ~28.17g
~equal in Water ~68.44g

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
Rice
Rice
2
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Poly. FatPolyunsaturated fat +181.6%
Contains less Sat. FatSaturated fat -17.2%
Contains more Mono. FatMonounsaturated fat +54.4%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.