Wild rice vs. Barley flour — In-Depth Nutrition Comparison

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How are wild rice and barley flour different?

Barley flour has more selenium, fiber, manganese, vitamin B3, phosphorus, vitamin B1, iron, copper, vitamin B6, and carbs than wild rice.
Daily need coverage for selenium for barley flour is 67% higher.
Wild rice has a lower glycemic index (57) than barley flour (70).

Wild rice, cooked and Barley flour or meal are the varieties used in this article.

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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.

Wild rice

Barley flour

Contains less SodiumSodium

-25%

Contains more MagnesiumMagnesium	+200%
Contains more CalciumCalcium	+966.7%
Contains more PotassiumPotassium	+205.9%
Contains more IronIron	+346.7%
Contains more CopperCopper	+183.5%
Contains more ZincZinc	+49.3%
Contains more PhosphorusPhosphorus	+261%
Contains more ManganeseManganese	+266.7%
Contains more SeleniumSelenium	+4612.5%

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.

Wild rice

Barley flour

Contains more FolateFolate

+225%

Contains more Vitamin EVitamin E	+137.5%
Contains more Vitamin B1Vitamin B1	+611.5%
Contains more Vitamin B2Vitamin B2	+31%
Contains more Vitamin B3Vitamin B3	+387.1%
Contains more Vitamin B6Vitamin B6	+193.3%
Contains more Vitamin KVitamin K	+340%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B5 ~0.145mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	0.8µg	37.7µg	67%
Fiber	1.8g	10.1g	33%
Manganese	0.282mg	1.034mg	33%
Phosphorus	82mg	296mg	31%
Vitamin B3	1.287mg	6.269mg	31%
Vitamin B1	0.052mg	0.37mg	27%
Iron	0.6mg	2.68mg	26%
Copper	0.121mg	0.343mg	25%
Vitamin B6	0.135mg	0.396mg	20%
Carbs	21.34g	74.52g	18%
Magnesium	32mg	96mg	15%
Protein	3.99g	10.5g	13%
Calories	101kcal	345kcal	12%
Potassium	101mg	309mg	6%
Zinc	1.34mg	2mg	6%
Folate	26µg	8µg	5%
Choline	10.2mg	37.8mg	5%
Polyunsaturated fat	0.213g	0.771g	4%
Calcium	3mg	32mg	3%
Fats	0.34g	1.6g	2%
Vitamin E	0.24mg	0.57mg	2%
Vitamin B2	0.087mg	0.114mg	2%
Vitamin K	0.5µg	2.2µg	1%
Saturated fat	0.049g	0.335g	1%
Protein per 100 calories	4g	3g	N/A
Calories per 10 g protein	253kcal	329kcal	N/A
Weight per 100 calories	99g	29g	N/A
Net carbs	19.54g	64.42g	N/A
Sugar	0.73g	0.8g	N/A
Sodium	3mg	4mg	0%
Vitamin B5	0.154mg	0.145mg	0%
Monounsaturated fat	0.05g	0.205g	0%
Tryptophan	0.049mg	0.175mg	0%
Threonine	0.127mg	0.356mg	0%
Isoleucine	0.167mg	0.383mg	0%
Leucine	0.276mg	0.713mg	0%
Lysine	0.17mg	0.391mg	0%
Methionine	0.119mg	0.202mg	0%
Phenylalanine	0.195mg	0.589mg	0%
Valine	0.232mg	0.515mg	0%
Histidine	0.104mg	0.236mg	0%
Fructose	0.2g		0%