Barley vs. Asparagus
Nutrition comparison of Barley and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
barley
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in barley and asparagus:
- Both asparagus and barley are high in dietary fiber, iron and potassium.
- Barley has more niacin and Vitamin B6, however, asparagus contains more folate.
- Barley is a great source of protein.
USDA sources for nutritional information: Barley (Barley, pearled, raw) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Barley is high in calories and asparagus has 94% less calories than barley - asparagus has 20 calories per 100 grams and barley has 352 calories.
For macronutrient ratios, barley is much lighter in protein, much heavier in carbs and similar to asparagus for fat. Barley has a macronutrient ratio of 11:86:3 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Barley | Asparagus | |
|---|---|---|
| Protein | 11% | 34% |
| Carbohydrates | 86% | 61% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Barley is high in carbohydrates and asparagus has 95% less carbohydrates than barley - asparagus has 3.9g of total carbs per 100 grams and barley has 77.7g of carbohydrates.
dietary fiber
Both asparagus and barley are high in dietary fiber. Barley has 643% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and barley has 15.6g of dietary fiber.
sugar
Asparagus and barley contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and barley has 0.8g of sugar.
Protein
protein
Barley is a great source of protein and it has 350% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and barley has 9.9g of protein.
Fat
saturated fat
Both asparagus and barley are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and barley has 0.24g of saturated fat.
Vitamins
Vitamin C
Asparagus has more Vitamin C than barley - asparagus has 5.6mg of Vitamin C per 100 grams and barley does not contain significant amounts.
Vitamin A
Asparagus has 37 times more Vitamin A than barley - asparagus has 38ug of Vitamin A per 100 grams and barley has 1ug of Vitamin A.
Vitamin E
Asparagus and barley contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and barley has 0.02mg of Vitamin E.
Vitamin K
Asparagus has 17 times more Vitamin K than barley - asparagus has 41.6ug of Vitamin K per 100 grams and barley has 2.2ug of Vitamin K.
The B Vitamins
Barley has more niacin and Vitamin B6, however, asparagus contains more folate. Both barley and asparagus contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Barley | Asparagus | |
|---|---|---|
| Thiamin | 0.191 MG | 0.143 MG |
| Riboflavin | 0.114 MG | 0.141 MG |
| Niacin | 4.604 MG | 0.978 MG |
| Pantothenic acid | 0.282 MG | 0.274 MG |
| Vitamin B6 | 0.26 MG | 0.091 MG |
| Folate | 23 UG | 52 UG |
Minerals
calcium
Asparagus and barley contain similar amounts of calcium - asparagus has 24mg of calcium per 100 grams and barley has 29mg of calcium.
iron
Both asparagus and barley are high in iron. Asparagus is very similar to asparagus for iron - asparagus has 2.1mg of iron per 100 grams and barley has 2.5mg of iron.
potassium
Both asparagus and barley are high in potassium. Barley has 39% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and barley has 280mg 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,
| Barley | Asparagus | |
|---|---|---|
| beta-carotene | 13 UG | 449 UG |
| lutein + zeaxanthin | 160 UG | 710 UG |
| alpha-carotene | ~ | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, barley has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Barley | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.01 G |
| Total | 0.055 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, barley has more linoleic acid than asparagus per 100 grams.
| Barley | Asparagus | |
|---|---|---|
| linoleic acid | 0.505 G | 0.04 G |
| Total | 0.505 G | 0.04 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 (%) |
Asparagus 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 asparagus or barley contain more calories in 100 grams?Barley is high in calories and asparagus has 90% less calories than barley - asparagus has 20 calories in 100g and barley has 352 calories.
Is asparagus or barley better for protein?
Barley is a great source of protein and it has 350% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and barley has 9.9g of protein.
Does asparagus or barley have more carbohydrates?
By weight, barley is high in carbohydrates and asparagus has 100% fewer carbohydrates than barley - asparagus has 3.9g of carbs for 100g and barley has 77.7g of carbohydrates.
Does asparagus or barley contain more iron?
Both asparagus and barley are high in iron. Asparagus is very similar to asparagus for iron - asparagus has 2.1mg of iron in 100 grams and barley has 2.5mg of iron.
Does asparagus or barley contain more potassium?
Both asparagus and barley are high in potassium. Barley has 40% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and barley has 280mg of potassium.