Barley vs. Black Beans
Nutrition comparison of Barley and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
barley
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in barley and black beans:
- Both barley and black beans are high in dietary fiber and potassium.
- Barley has more niacin and Vitamin B6, however, black bean contains more folate.
- Barley is a great source of iron and protein.
USDA sources for nutritional information: Barley (Barley, pearled, raw) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Barley is high in calories and black bean has 74% less calories than barley - barley has 352 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, barley is lighter in protein, heavier in carbs and similar to black beans for fat. Barley has a macronutrient ratio of 11:86:3 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Barley | Black Beans | |
|---|---|---|
| Protein | 11% | 26% |
| Carbohydrates | 86% | 71% |
| Fat | 3% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Barley is high in carbohydrates and black bean has 79% less carbohydrates than barley - barley has 77.7g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both barley and black beans are high in dietary fiber. Barley has 126% more dietary fiber than black bean - barley has 15.6g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Barley and black beans contain similar amounts of sugar - barley has 0.8g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Barley is a great source of protein and it has 64% more protein than black bean - barley has 9.9g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both barley and black beans are low in saturated fat - barley has 0.24g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Black bean has more Vitamin C than barley - black bean has 2.7mg of Vitamin C per 100 grams and barley does not contain significant amounts.
Vitamin A
Barley and black beans contain similar amounts of Vitamin A - barley has 1ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Barley and black beans contain similar amounts of Vitamin E - barley has 0.02mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Barley and black beans contain similar amounts of Vitamin K - barley has 2.2ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Barley has more niacin and Vitamin B6, however, black bean contains more folate. Both barley and black beans contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Barley | Black Beans | |
|---|---|---|
| Thiamin | 0.191 MG | 0.14 MG |
| Riboflavin | 0.114 MG | 0.12 MG |
| Niacin | 4.604 MG | 0.62 MG |
| Pantothenic acid | 0.282 MG | 0.184 MG |
| Vitamin B6 | 0.26 MG | 0.055 MG |
| Folate | 23 UG | 61 UG |
Minerals
calcium
Barley and black beans contain similar amounts of calcium - barley has 29mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Barley is a great source of iron and it has 32% more iron than black bean - barley has 2.5mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both barley and black beans are high in potassium. Barley is very similar to barley for potassium - barley has 280mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both barley and black beans contain significant amounts of alpha linoleic acid (ALA).
| Barley | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.057 G |
| Total | 0.055 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, barley has more linoleic acid than black bean per 100 grams.
| Barley | Black Beans | |
|---|---|---|
| linoleic acid | 0.505 G | 0.068 G |
| Total | 0.505 G | 0.068 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.
Note: The specific food items compared are: Barley (Barley, pearled, raw) and Black Beans (Beans, black turtle, mature seeds, canned) .
Barley g
()
|
Daily Values (%) |
Black Beans g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 black beans contain more calories in 100 grams?Barley is high in calories and black bean has 70% less calories than barley - barley has 352 calories in 100g and black bean has 91 calories.
Does barley or black beans have more carbohydrates?
By weight, barley is high in carbohydrates and black bean has 80% fewer carbohydrates than barley - barley has 77.7g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does barley or black beans contain more potassium?
Both barley and black beans are high in potassium. Barley is very similar to barley for potassium - barley has 280mg of potassium in 100 grams and black bean has 308mg of potassium.