Barley vs. Broccoli
Nutrition comparison of Barley and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
barley
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in barley and broccoli:
- Both barley and broccoli are high in dietary fiber and potassium.
- Barley has more thiamin and niacin, however, broccoli contains more folate.
- Barley is a great source of iron and protein.
- Broccoli is a great source of Vitamin K and calcium.
- Broccoli is an excellent source of Vitamin C.
USDA sources for nutritional information: Barley (Barley, pearled, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Barley is high in calories and broccoli has 90% less calories than barley - barley has 352 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, barley is lighter in protein, much heavier in carbs and lighter in fat compared to broccoli per calorie. Barley has a macronutrient ratio of 11:86:3 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Barley | Broccoli | |
|---|---|---|
| Protein | 11% | 28% |
| Carbohydrates | 86% | 65% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Barley is high in carbohydrates and broccoli has 91% less carbohydrates than barley - barley has 77.7g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both barley and broccoli are high in dietary fiber. Barley has 500% more dietary fiber than broccoli - barley has 15.6g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Barley and broccoli contain similar amounts of sugar - barley has 0.8g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Barley is a great source of protein and it has 251% more protein than broccoli - barley has 9.9g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both barley and broccoli are low in saturated fat - barley has 0.24g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than barley - broccoli has 89.2mg of Vitamin C per 100 grams and barley does not contain significant amounts.
Vitamin A
Broccoli has 30 times more Vitamin A than barley - barley has 1ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Barley and broccoli contain similar amounts of Vitamin E - barley has 0.02mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 45 times more Vitamin K than barley - barley has 2.2ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Barley has more thiamin and niacin, however, broccoli contains more folate. Both barley and broccoli contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Barley | Broccoli | |
|---|---|---|
| Thiamin | 0.191 MG | 0.071 MG |
| Riboflavin | 0.114 MG | 0.117 MG |
| Niacin | 4.604 MG | 0.639 MG |
| Pantothenic acid | 0.282 MG | 0.573 MG |
| Vitamin B6 | 0.26 MG | 0.175 MG |
| Folate | 23 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 62% more calcium than barley - barley has 29mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Barley is a great source of iron and it has 242% more iron than broccoli - barley has 2.5mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both barley and broccoli are high in potassium. Barley is very similar to barley for potassium - barley has 280mg of potassium per 100 grams and broccoli has 316mg 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 | Broccoli | |
|---|---|---|
| beta-carotene | 13 UG | 361 UG |
| lutein + zeaxanthin | 160 UG | 1403 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, barley has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Barley | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.0215 G |
| Total | 0.055 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, barley has more linoleic acid than broccoli per 100 grams.
| Barley | Broccoli | |
|---|---|---|
| linoleic acid | 0.505 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.505 G | 0.055 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 (%) |
Broccoli 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 broccoli contain more calories in 100 grams?Barley is high in calories and broccoli has 90% less calories than barley - barley has 352 calories in 100g and broccoli has 34 calories.
Does barley or broccoli have more carbohydrates?
By weight, barley is high in carbohydrates and broccoli has 90% fewer carbohydrates than barley - barley has 77.7g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does barley or broccoli contain more potassium?
Both barley and broccoli are high in potassium. Barley is very similar to barley for potassium - barley has 280mg of potassium in 100 grams and broccoli has 316mg of potassium.