Barley vs. White Beans
Nutrition comparison of Barley and White Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
barley
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in barley and white beans:
- Both barley and white beans are high in calories, dietary fiber, iron and potassium.
- Barley has more riboflavin, niacin and Vitamin B6, however, white bean contains more folate.
- Barley is a great source of protein.
- White bean is an excellent source of calcium.
USDA sources for nutritional information: Barley (Barley, pearled, raw) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both barley and white beans are high in calories. Barley has 209% more calories than white bean - barley has 352 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, barley is lighter in protein, heavier in carbs and similar to white beans for fat. Barley has a macronutrient ratio of 11:86:3 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Barley | White Beans | |
|---|---|---|
| Protein | 11% | 25% |
| Carbohydrates | 86% | 73% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Barley is high in carbohydrates and white bean has 73% less carbohydrates than barley - barley has 77.7g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both barley and white beans are high in dietary fiber. Barley has 225% more dietary fiber than white bean - barley has 15.6g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
Barley and white beans contain similar amounts of sugar - barley has 0.8g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
Barley is a great source of protein and it has 37% more protein than white bean - barley has 9.9g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both barley and white beans are low in saturated fat - barley has 0.24g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin A
Barley and white beans contain similar amounts of Vitamin A - barley has 1ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Barley and white beans contain similar amounts of Vitamin E - barley has 0.02mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Barley and white beans contain similar amounts of Vitamin K - barley has 2.2ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
Barley has more riboflavin, niacin and Vitamin B6, however, white bean contains more folate. Both barley and white beans contain significant amounts of thiamin and pantothenic acid.
| Barley | White Beans | |
|---|---|---|
| Thiamin | 0.191 MG | 0.096 MG |
| Riboflavin | 0.114 MG | 0.037 MG |
| Niacin | 4.604 MG | 0.113 MG |
| Pantothenic acid | 0.282 MG | 0.185 MG |
| Vitamin B6 | 0.26 MG | 0.075 MG |
| Folate | 23 UG | 65 UG |
Minerals
calcium
White bean is an excellent source of calcium and it has 152% more calcium than barley - barley has 29mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
Both barley and white beans are high in iron. White bean has 20% more iron than barley - barley has 2.5mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both barley and white beans are high in potassium. White bean has 62% more potassium than barley - barley has 280mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both barley and white beans contain significant amounts of alpha linoleic acid (ALA).
| Barley | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.056 G |
| Total | 0.055 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, barley has more linoleic acid than white bean per 100 grams.
| Barley | White Beans | |
|---|---|---|
| linoleic acid | 0.505 G | 0.067 G |
| Total | 0.505 G | 0.067 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 White Beans (Beans, white, mature seeds, canned) .
Barley g
()
|
Daily Values (%) |
White Beans g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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| UG % |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
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| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does barley or white beans contain more calories in 100 grams?Both barley and white beans are high in calories. Barley has 210% more calories than white bean - barley has 352 calories in 100g and white bean has 114 calories.
Does barley or white beans have more carbohydrates?
By weight, barley is high in carbohydrates and white bean has 70% fewer carbohydrates than barley - barley has 77.7g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does barley or white beans contain more calcium?
White bean is a rich source of calcium and it has 150% more calcium than barley - barley has 29mg of calcium in 100 grams and white bean has 73mg of calcium.
Does barley or white beans contain more iron?
Both barley and white beans are high in iron. White bean has 20% more iron than barley - barley has 2.5mg of iron in 100 grams and white bean has 3mg of iron.
Does barley or white beans contain more potassium?
Both barley and white beans are high in potassium. White bean has 60% more potassium than barley - barley has 280mg of potassium in 100 grams and white bean has 454mg of potassium.