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, protein, 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.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| 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% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| 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 B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +43.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +23.1% |
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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +143.4% |
| Contains more FatsFats | +93.2% |
~equal in
Carbs
~28.22g
~equal in
Water
~68.8g
