Barley vs. Almonds
Nutrition comparison of Barley and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
barley
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in barley and almonds:
- Both barley and almonds are high in calories, dietary fiber, iron, potassium and protein.
- Almond has more riboflavin.
- Almond is an excellent source of Vitamin E and calcium.
- Barley has signficantly less saturated fat than almond.
USDA sources for nutritional information: Barley (Barley, pearled, raw) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both barley and almonds are high in calories. Almond has 64% more calories than barley - barley has 352 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, barley is much heavier in carbs, much lighter in fat and similar to almonds for protein. Barley has a macronutrient ratio of 11:86:3 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Barley | Almonds | |
|---|---|---|
| Protein | 11% | 14% |
| Carbohydrates | 86% | 14% |
| Fat | 3% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Barley is high in carbohydrates and almond has 72% less carbohydrates than barley - barley has 77.7g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both barley and almonds are high in dietary fiber. Barley has 25% more dietary fiber than almond - barley has 15.6g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Barley and almonds contain similar amounts of sugar - barley has 0.8g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Both barley and almonds are high in protein. Almond has 113% more protein than barley - barley has 9.9g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Barley has signficantly less saturated fat than almond - barley has 0.24g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and barley are low in trans fat - almond has 0.02g of trans fat per 100 grams and barley does not contain significant amounts.
Vitamins
Vitamin A
Barley and almonds contain similar amounts of Vitamin A - barley has 1ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 1280 times more Vitamin E than barley - barley has 0.02mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Barley and almonds contain similar amounts of Vitamin K - barley has 2.2ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more riboflavin. Both barley and almonds contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Barley | Almonds | |
|---|---|---|
| Thiamin | 0.191 MG | 0.205 MG |
| Riboflavin | 0.114 MG | 1.138 MG |
| Niacin | 4.604 MG | 3.618 MG |
| Pantothenic acid | 0.282 MG | 0.471 MG |
| Vitamin B6 | 0.26 MG | 0.137 MG |
| Folate | 23 UG | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 828% more calcium than barley - barley has 29mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Both barley and almonds are high in iron. Almond has 48% more iron than barley - barley has 2.5mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both barley and almonds are high in potassium. Almond has 162% more potassium than barley - barley has 280mg of potassium per 100 grams and almond has 733mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both barley and almonds contain small amounts of beta-carotene.
| Barley | Almonds | |
|---|---|---|
| beta-carotene | 13 UG | 1 UG |
| lutein + zeaxanthin | 160 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, barley has more alpha linoleic acid (ALA) than almond per 100 grams.
| Barley | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.003 G |
| Total | 0.055 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than barley per 100 grams.
| Barley | Almonds | |
|---|---|---|
| linoleic acid | 0.505 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.505 G | 12.326 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Barley g
()
|
Daily Values (%) |
Almonds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does barley or almonds contain more calories in 100 grams?Both barley and almonds are high in calories. Almond has 60% more calories than barley - barley has 352 calories in 100g and almond has 579 calories.
Does barley or almonds have more carbohydrates?
By weight, barley is high in carbohydrates and almond has 70% fewer carbohydrates than barley - barley has 77.7g of carbs for 100g and almond has 21.6g of carbohydrates.
Does barley or almonds contain more calcium?
Almond is a rich source of calcium and it has 830% more calcium than barley - barley has 29mg of calcium in 100 grams and almond has 269mg of calcium.
Does barley or almonds contain more iron?
Both barley and almonds are high in iron. Almond has 50% more iron than barley - barley has 2.5mg of iron in 100 grams and almond has 3.7mg of iron.
Does barley or almonds contain more potassium?
Both barley and almonds are high in potassium. Almond has 160% more potassium than barley - barley has 280mg of potassium in 100 grams and almond has 733mg of potassium.