Spelt vs. Barley — In-Depth Nutrition Comparison

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What are the differences between spelt and barley?

Spelt is higher in manganese, phosphorus, copper, and magnesium, yet barley is higher in selenium.
Spelt's daily need coverage for manganese is 36% more.
Spelt has 3 times more phosphorus than barley. While spelt has 150mg of phosphorus, barley has only 54mg.
The glycemic index of barley is lower.

We used Spelt, cooked and Barley, pearled, cooked types in this article.

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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.

Spelt

Barley

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%

Contains less SodiumSodium	-40%
Contains more SeleniumSelenium	+115%

~equal in Calcium ~11mg

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.

Spelt

Barley

Contains more Vitamin EVitamin E	+2500%
Contains more Vitamin B1Vitamin B1	+24.1%
Contains more Vitamin B3Vitamin B3	+24.6%

Contains more Vitamin B2Vitamin B2	+106.7%
Contains more Vitamin B6Vitamin B6	+43.8%
Contains more FolateFolate	+23.1%

~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			DV% diff.
Manganese	1.091mg	0.259mg	36%
Phosphorus	150mg	54mg	14%
Copper	0.215mg	0.105mg	12%
Starch	19.57g		8%
Selenium	4µg	8.6µg	8%
Protein	5.5g	2.26g	6%
Magnesium	49mg	22mg	6%
Iron	1.67mg	1.33mg	4%
Zinc	1.25mg	0.82mg	4%
Vitamin B3	2.57mg	2.063mg	3%
Vitamin B5		0.135mg	3%
Vitamin B6	0.08mg	0.115mg	3%
Vitamin E	0.26mg	0.01mg	2%
Vitamin B1	0.103mg	0.083mg	2%
Vitamin B2	0.03mg	0.062mg	2%
Choline		13.4mg	2%
Fats	0.85g	0.44g	1%
Carbs	26.44g	28.22g	1%
Potassium	143mg	93mg	1%
Vitamin K		0.8µg	1%
Folate	13µg	16µg	1%
Polyunsaturated fat		0.214g	1%
Calories	127kcal	123kcal	0%
Protein per 100 calories	4.3g	1.8g	N/A
Calories per 10 g protein	231kcal	544kcal	N/A
Weight per 100 calories	79g	81g	N/A
Net carbs	22.54g	24.42g	N/A
Calcium	10mg	11mg	0%
Sugar		0.28g	N/A
Fiber	3.9g	3.8g	0%
Sodium	5mg	3mg	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%