Barley vs. Spelt — In-Depth Nutrition Comparison
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What are the differences between barley and spelt?
- Barley is higher in selenium, yet spelt is higher in manganese, phosphorus, copper, and magnesium.
- Spelt's daily need coverage for manganese is 36% more.
- Barley has 2 times more selenium than spelt. While barley has 8.6µg of selenium, spelt has only 4µg.
- The glycemic index of barley is lower.
We used Barley, pearled, cooked and Spelt, cooked types in this article.
Infographic
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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.
| Contains less SodiumSodium | -40% |
| Contains more SeleniumSelenium | +115% |
| Contains more MagnesiumMagnesium | +122.7% |
| Contains more PotassiumPotassium | +53.8% |
| Contains more IronIron | +25.6% |
| Contains more CopperCopper | +104.8% |
| Contains more ZincZinc | +52.4% |
| Contains more PhosphorusPhosphorus | +177.8% |
| Contains more ManganeseManganese | +321.2% |
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.
| Contains more Vitamin B2Vitamin B2 | +106.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +43.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +23.1% |
| Contains more Vitamin EVitamin E | +2500% |
| Contains more Vitamin B1Vitamin B1 | +24.1% |
| Contains more Vitamin B3Vitamin B3 | +24.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.259mg | 1.091mg | 36% |
| Phosphorus | 54mg | 150mg | 14% |
| Copper | 0.105mg | 0.215mg | 12% |
| Starch | 19.57g | 8% | |
| Selenium | 8.6µg | 4µg | 8% |
| Protein | 2.26g | 5.5g | 6% |
| Magnesium | 22mg | 49mg | 6% |
| Iron | 1.33mg | 1.67mg | 4% |
| Zinc | 0.82mg | 1.25mg | 4% |
| Vitamin B3 | 2.063mg | 2.57mg | 3% |
| Vitamin B5 | 0.135mg | 3% | |
| Vitamin B6 | 0.115mg | 0.08mg | 3% |
| Vitamin E | 0.01mg | 0.26mg | 2% |
| Vitamin B1 | 0.083mg | 0.103mg | 2% |
| Vitamin B2 | 0.062mg | 0.03mg | 2% |
| Choline | 13.4mg | 2% | |
| Fats | 0.44g | 0.85g | 1% |
| Carbs | 28.22g | 26.44g | 1% |
| Potassium | 93mg | 143mg | 1% |
| Vitamin K | 0.8µg | 1% | |
| Folate | 16µg | 13µg | 1% |
| Polyunsaturated fat | 0.214g | 1% | |
| Calories | 123kcal | 127kcal | 0% |
| Protein per 100 calories | 1.8g | 4.3g | N/A |
| Calories per 10 g protein | 544kcal | 231kcal | N/A |
| Weight per 100 calories | 81g | 79g | N/A |
| Net carbs | 24.42g | 22.54g | N/A |
| Calcium | 11mg | 10mg | 0% |
| Sugar | 0.28g | N/A | |
| Fiber | 3.8g | 3.9g | 0% |
| Sodium | 3mg | 5mg | 0% |
| Saturated fat | 0.093g | 0% | |
| Monounsaturated fat | 0.057g | 0% | |
| Tryptophan | 0.038mg | 0% | |
| Threonine | 0.077mg | 0% | |
| Isoleucine | 0.083mg | 0% | |
| Leucine | 0.154mg | 0% | |
| Lysine | 0.084mg | 0% | |
| Methionine | 0.043mg | 0% | |
| Phenylalanine | 0.127mg | 0% | |
| Valine | 0.111mg | 0% | |
| Histidine | 0.051mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +143.4% |
| Contains more FatsFats | +93.2% |
| Contains more OtherOther | +132.1% |
~equal in
Carbs
~26.44g
~equal in
Water
~66.56g
