Barley vs. Russet Potato
Nutrition comparison of Barley and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
barley
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in barley and russet potato:
- Both russet potato and barley are high in potassium.
- Barley has more thiamin, riboflavin and niacin.
- Barley is a great source of iron and protein.
- Barley is an excellent source of dietary fiber.
USDA sources for nutritional information: Barley (Barley, pearled, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Barley is high in calories and russet potato has 78% less calories than barley - russet potato has 79 calories per 100 grams and barley has 352 calories.
For macronutrient ratios, barley is similar to russet potato for protein, carbs and fat. Barley has a macronutrient ratio of 11:86:3 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Barley | Russet Potato | |
|---|---|---|
| Protein | 11% | 11% |
| Carbohydrates | 86% | 89% |
| Fat | 3% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Barley is high in carbohydrates and russet potato has 77% less carbohydrates than barley - russet potato has 18.1g of total carbs per 100 grams and barley has 77.7g of carbohydrates.
dietary fiber
Barley is an excellent source of dietary fiber and it has 11 times more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and barley has 15.6g of dietary fiber.
sugar
Russet potato and barley contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and barley has 0.8g of sugar.
Protein
protein
Barley is a great source of protein and it has 363% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and barley has 9.9g of protein.
Fat
saturated fat
Both russet potato and barley are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and barley has 0.24g of saturated fat.
Vitamins
Vitamin C
Russet potato has more Vitamin C than barley - russet potato has 5.7mg of Vitamin C per 100 grams and barley does not contain significant amounts.
Vitamin A
Barley and russet potato contain similar amounts of Vitamin A - barley has 1ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and barley contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and barley has 0.02mg of Vitamin E.
Vitamin K
Russet potato and barley contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and barley has 2.2ug of Vitamin K.
The B Vitamins
Barley has more thiamin, riboflavin and niacin. Both barley and russet potato contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Barley | Russet Potato | |
|---|---|---|
| Thiamin | 0.191 MG | 0.082 MG |
| Riboflavin | 0.114 MG | 0.033 MG |
| Niacin | 4.604 MG | 1.035 MG |
| Pantothenic acid | 0.282 MG | 0.301 MG |
| Vitamin B6 | 0.26 MG | 0.345 MG |
| Folate | 23 UG | 14 UG |
Minerals
calcium
Barley has 123% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and barley has 29mg of calcium.
iron
Barley is a great source of iron and it has 191% more iron than russet potato - russet potato has 0.86mg of iron per 100 grams and barley has 2.5mg of iron.
potassium
Both russet potato and barley are high in potassium. Russet potato has 49% more potassium than barley - russet potato has 417mg of potassium per 100 grams and barley has 280mg 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 | Russet Potato | |
|---|---|---|
| beta-carotene | 13 UG | ~ |
| lutein + zeaxanthin | 160 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, barley has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Barley | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.01 G |
| Total | 0.055 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, barley has more linoleic acid than russet potato per 100 grams.
| Barley | Russet Potato | |
|---|---|---|
| linoleic acid | 0.505 G | 0.032 G |
| Total | 0.505 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Barley g
()
|
Daily Values (%) |
Russet Potato 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 russet potato or barley contain more calories in 100 grams?Barley is high in calories and russet potato has 80% less calories than barley - russet potato has 79 calories in 100g and barley has 352 calories.
Does russet potato or barley have more carbohydrates?
By weight, barley is high in carbohydrates and russet potato has 80% fewer carbohydrates than barley - russet potato has 18.1g of carbs for 100g and barley has 77.7g of carbohydrates.
Does russet potato or barley contain more potassium?
Both russet potato and barley are high in potassium. Russet potato has 50% more potassium than barley - russet potato has 417mg of potassium in 100 grams and barley has 280mg of potassium.