Barley vs. Pork
Nutrition comparison of Barley and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
barley
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in barley and pork:
- Both pork and barley are high in calories, potassium and protein.
- Barley is a great source of iron.
- Barley is an excellent source of dietary fiber.
- Pork has more thiamin and Vitamin B12, however, barley contains more folate.
USDA sources for nutritional information: Barley (Barley, pearled, raw) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and barley are high in calories. Barley has 19% more calories than pork - pork has 297 calories per 100 grams and barley has 352 calories.
For macronutrient ratios, barley is much lighter in protein, much heavier in carbs and much lighter in fat compared to pork per calorie. Barley has a macronutrient ratio of 11:86:3 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Barley | Pork | |
|---|---|---|
| Protein | 11% | 36% |
| Carbohydrates | 86% | ~ |
| Fat | 3% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Barley is high in carbohydrates and pork has less carbohydrates than barley - barley has 77.7g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Barley is an excellent source of dietary fiber and it has more dietary fiber than pork - barley has 15.6g of dietary fiber per 100 grams and pork does not contain significant amounts.
sugar
Barley and pork contain similar amounts of sugar - barley has 0.8g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Both pork and barley are high in protein. Pork has 159% more protein than barley - pork has 25.7g of protein per 100 grams and barley has 9.9g of protein.
Fat
saturated fat
Pork is high in saturated fat and barley has 97% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and barley has 0.24g of saturated fat.
cholesterol
Barley has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and barley does not contain significant amounts.
Vitamins
Vitamin C
Pork has more Vitamin C than barley - pork has 0.7mg of Vitamin C per 100 grams and barley does not contain significant amounts.
Vitamin A
Pork and barley contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and barley has 1ug of Vitamin A.
Vitamin D
Pork has more Vitamin D than barley - pork has 21iu of Vitamin D per 100 grams and barley does not contain significant amounts.
Vitamin E
Pork and barley contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and barley has 0.02mg of Vitamin E.
Vitamin K
Barley and pork contain similar amounts of Vitamin K - barley has 2.2ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more thiamin and Vitamin B12, however, barley contains more folate. Both barley and pork contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Barley | Pork | |
|---|---|---|
| Thiamin | 0.191 MG | 0.706 MG |
| Riboflavin | 0.114 MG | 0.22 MG |
| Niacin | 4.604 MG | 4.206 MG |
| Pantothenic acid | 0.282 MG | 0.52 MG |
| Vitamin B6 | 0.26 MG | 0.391 MG |
| Folate | 23 UG | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Minerals
calcium
Pork and barley contain similar amounts of calcium - pork has 22mg of calcium per 100 grams and barley has 29mg of calcium.
iron
Barley is a great source of iron and it has 94% more iron than pork - pork has 1.3mg of iron per 100 grams and barley has 2.5mg of iron.
potassium
Both pork and barley are high in potassium. Pork has 29% more potassium than barley - pork has 362mg of potassium per 100 grams and barley has 280mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both barley and pork contain significant amounts of alpha linoleic acid (ALA).
| Barley | Pork | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.07 G |
| Total | 0.055 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, pork has more linoleic acid than barley per 100 grams.
| Barley | Pork | |
|---|---|---|
| linoleic acid | 0.505 G | 1.64 G |
| other omega 6 | ~ | 0.08 G |
| Total | 0.505 G | 1.72 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 (%) |
Cooked Pork 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 pork or barley contain more calories in 100 grams?Both pork and barley are high in calories. Barley has 20% more calories than pork - pork has 297 calories in 100g and barley has 352 calories.
Is pork or barley better for protein?
Both pork and barley are high in protein. Pork has 160% more protein than barley - pork has 25.7g of protein per 100 grams and barley has 9.9g of protein.
Does barley or pork have more carbohydrates?
By weight, barley is high in carbohydrates and pork has fewer carbohydrates than barley - barley has 77.7g of carbs for 100g and pork has no carbs..
Does pork or barley contain more potassium?
Both pork and barley are high in potassium. Pork has 30% more potassium than barley - pork has 362mg of potassium in 100 grams and barley has 280mg of potassium.