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Barley vs. Wheat — In-Depth Nutrition Comparison

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A recap on the differences between barley and wheat

  • Wheat is higher than barley in selenium, manganese, phosphorus, copper, zinc, magnesium, and iron.
  • Wheat covers your daily selenium needs 42% more than barley.
  • The amount of sugar in barley is lower.
  • The glycemic index of barley is lower.

Food varieties used in this article are Barley, pearled, cooked and Wheat, KAMUT khorasan, cooked.

Infographic

Barley vs Wheat 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
2
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%
Wheat
Wheat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains more CalciumCalcium +22.2%
Contains less SodiumSodium -62.5%
Contains more MagnesiumMagnesium +118.2%
Contains more PotassiumPotassium +76.3%
Contains more IronIron +32.3%
Contains more CopperCopper +97.1%
Contains more ZincZinc +124.4%
Contains more PhosphorusPhosphorus +172.2%
Contains more ManganeseManganese +297.7%
Contains more SeleniumSelenium +270.9%

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
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% 0.2% 21% 14% 39% 8.1% 27% 0% 2% 12%
Wheat
Wheat
3
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% 4.8% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
Contains more Vitamin B2Vitamin B2 +106.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +64.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +45.5%
Contains more Vitamin EVitamin E +2300%
Contains more Vitamin B1Vitamin B1 +14.5%
Contains more Vitamin B3Vitamin B3 +11.7%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley Wheat DV% diff.
Selenium 8.6µg 31.9µg 42%
Manganese 0.259mg 1.03mg 34%
Phosphorus 54mg 147mg 13%
Copper 0.105mg 0.207mg 11%
Zinc 0.82mg 1.84mg 9%
Protein 2.26g 5.71g 7%
Magnesium 22mg 48mg 6%
Iron 1.33mg 1.76mg 5%
Vitamin B5 0.135mg 3%
Vitamin B6 0.115mg 0.07mg 3%
Potassium 93mg 164mg 2%
Fiber 3.8g 4.3g 2%
Vitamin E 0.01mg 0.24mg 2%
Vitamin B2 0.062mg 0.03mg 2%
Vitamin B3 2.063mg 2.305mg 2%
Choline 13.4mg 2%
Fats 0.44g 0.83g 1%
Vitamin B1 0.083mg 0.095mg 1%
Vitamin K 0.8µg 1%
Folate 16µg 11µg 1%
Calories 123kcal 132kcal 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 76g N/A
Net carbs 24.42g 23.3g N/A
Carbs 28.22g 27.6g 0%
Calcium 11mg 9mg 0%
Sugar 0.28g 3.07g N/A
Sodium 3mg 8mg 0%
Trans fat 0.002g N/A
Saturated fat 0.093g 0.077g 0%
Monounsaturated fat 0.057g 0.084g 0%
Polyunsaturated fat 0.214g 0.243g 0%
Tryptophan 0.038mg 0.051mg 0%
Threonine 0.077mg 0.172mg 0%
Isoleucine 0.083mg 0.22mg 0%
Leucine 0.154mg 0.432mg 0%
Lysine 0.084mg 0.161mg 0%
Methionine 0.043mg 0.097mg 0%
Phenylalanine 0.127mg 0.3mg 0%
Valine 0.111mg 0.267mg 0%
Histidine 0.051mg 0.147mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
2
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
Wheat
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more ProteinProtein +152.7%
Contains more FatsFats +88.6%
Contains more OtherOther +142.9%
~equal in Carbs ~27.6g
~equal in Water ~65.18g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
0
26% 16% 59%
Saturated fat: Sat. Fat 0.093 g
Monounsaturated fat: Mono. Fat 0.057 g
Polyunsaturated fat: Poly. Fat 0.214 g
Wheat
Wheat
3
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains less Sat. FatSaturated fat -17.2%
Contains more Mono. FatMonounsaturated fat +47.4%
Contains more Poly. FatPolyunsaturated fat +13.6%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.