Oatmeal vs. Barley
Nutrition comparison of Oatmeal and Barley
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
barley
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and barley:
- Both barley and oatmeal are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Oatmeal has more thiamin, however, barley contains more niacin, pantothenic acid and Vitamin B6.
- Oatmeal is a great source of calcium.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Barley (Barley, pearled, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both barley and oatmeal are high in calories. Barley is very similar to barley for calories - barley has 352 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is heavier in protein, lighter in carbs and heavier in fat compared to barley per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for barley, 11:86:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Barley | |
|---|---|---|
| Protein | 17% | 11% |
| Carbohydrates | 69% | 86% |
| Fat | 15% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Both barley and oatmeal are high in carbohydrates. Barley has 16% more carbohydrates than oatmeal - barley has 77.7g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both barley and oatmeal are high in dietary fiber. Barley has 59% more dietary fiber than oatmeal - barley has 15.6g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Barley and oatmeal contain similar amounts of sugar - barley has 0.8g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Both barley and oatmeal are high in protein. Oatmeal has 61% more protein than barley - barley has 9.9g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Barley and oatmeal contain similar amounts of saturated fat - barley has 0.24g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin A
Barley and oatmeal contain similar amounts of Vitamin A - barley has 1ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Barley and oatmeal contain similar amounts of Vitamin E - barley has 0.02mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Barley and oatmeal contain similar amounts of Vitamin K - barley has 2.2ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, however, barley contains more niacin, pantothenic acid and Vitamin B6. Both oatmeal and barley contain significant amounts of riboflavin and folate.
| Oatmeal | Barley | |
|---|---|---|
| Thiamin | 0.73 MG | 0.191 MG |
| Riboflavin | 0.14 MG | 0.114 MG |
| Niacin | 0.78 MG | 4.604 MG |
| Pantothenic acid | ~ | 0.282 MG |
| Vitamin B6 | 0.12 MG | 0.26 MG |
| Folate | 32 UG | 23 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 79% more calcium than barley - barley has 29mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Both barley and oatmeal are high in iron. Oatmeal has 68% more iron than barley - barley has 2.5mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both barley and oatmeal are high in potassium. Oatmeal has 25% more potassium than barley - barley has 280mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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.
Oatmeal g
()
|
Daily Values (%) |
Barley 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 oatmeal contain more calories in 100 grams?Both barley and oatmeal are high in calories. Barley is quite similar to barley for calories - barley has 352 calories in 100g and oatmeal has 367 calories.
Does barley or oatmeal have more carbohydrates?
By weight, both barley and oatmeal are high in carbohydrates. barley has 20% more carbohydrates than oatmeal - barley has 77.7g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does barley or oatmeal contain more iron?
Both barley and oatmeal are high in iron. Oatmeal has 70% more iron than barley - barley has 2.5mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does barley or oatmeal contain more potassium?
Both barley and oatmeal are high in potassium. Oatmeal has 30% more potassium than barley - barley has 280mg of potassium in 100 grams and oatmeal has 350mg of potassium.