Barley vs. Flour
Nutrition comparison of Barley and Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
barley
versus
flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in barley and flour:
- Both flour and barley are high in calories, carbohydrates, dietary fiber and protein.
- Barley has more riboflavin, niacin and Vitamin B6.
- Barley is a great source of iron and potassium.
USDA sources for nutritional information: Barley (Barley, pearled, raw) and Flour (Wheat flour, white, all-purpose, unenriched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flour and barley are high in calories. Flour is very similar to barley for calories - flour has 364 calories per 100 grams and barley has 352 calories.
For macronutrient ratios, barley is similar to flour for protein, carbs and fat. Barley has a macronutrient ratio of 11:86:3 and for flour, 12:86:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Barley | Flour | |
|---|---|---|
| Protein | 11% | 12% |
| Carbohydrates | 86% | 86% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Both flour and barley are high in carbohydrates. Flour is very similar to flour for carbohydrates - flour has 76.3g of total carbs per 100 grams and barley has 77.7g of carbohydrates.
dietary fiber
Both flour and barley are high in dietary fiber. Barley has 478% more dietary fiber than flour - flour has 2.7g of dietary fiber per 100 grams and barley has 15.6g of dietary fiber.
sugar
Flour and barley contain similar amounts of sugar - flour has 0.27g of sugar per 100 grams and barley has 0.8g of sugar.
Protein
protein
Both flour and barley are high in protein. Flour has a little more protein (4%) than barley by weight - flour has 10.3g of protein per 100 grams and barley has 9.9g of protein.
Fat
saturated fat
Both flour and barley are low in saturated fat - flour has 0.16g of saturated fat per 100 grams and barley has 0.24g of saturated fat.
Vitamins
Vitamin A
Barley and flour contain similar amounts of Vitamin A - barley has 1ug of Vitamin A per 100 grams and flour does not contain significant amounts.
Vitamin E
Flour and barley contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and barley has 0.02mg of Vitamin E.
Vitamin K
Flour and barley contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and barley has 2.2ug of Vitamin K.
The B Vitamins
Barley has more riboflavin, niacin and Vitamin B6. Both barley and flour contain significant amounts of thiamin, pantothenic acid and folate.
| Barley | Flour | |
|---|---|---|
| Thiamin | 0.191 MG | 0.12 MG |
| Riboflavin | 0.114 MG | 0.04 MG |
| Niacin | 4.604 MG | 1.25 MG |
| Pantothenic acid | 0.282 MG | 0.438 MG |
| Vitamin B6 | 0.26 MG | 0.044 MG |
| Folate | 23 UG | 26 UG |
Minerals
calcium
Barley has 93% more calcium than flour - flour has 15mg of calcium per 100 grams and barley has 29mg of calcium.
iron
Barley is a great source of iron and it has 114% more iron than flour - flour has 1.2mg of iron per 100 grams and barley has 2.5mg of iron.
potassium
Barley is a great source of potassium and it has 162% more potassium than flour - flour has 107mg of potassium per 100 grams and barley has 280mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, barley has more alpha linoleic acid (ALA) than flour per 100 grams.
| Barley | Flour | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.022 G |
| Total | 0.055 G | 0.022 G |
omega 6s
Comparing omega-6 fatty acids, both barley and flour contain significant amounts of linoleic acid.
| Barley | Flour | |
|---|---|---|
| linoleic acid | 0.505 G | 0.391 G |
| Total | 0.505 G | 0.391 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 (%) |
Flour 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 flour or barley contain more calories in 100 grams?Both flour and barley are high in calories. Flour is quite similar to barley for calories - flour has 364 calories in 100g and barley has 352 calories.
Does flour or barley have more carbohydrates?
By weight, both flour and barley are high in carbohydrates. flour is very similar to flour for carbohydrates - flour has 76.3g of carbs for 100g and barley has 77.7g of carbohydrates.