Barley vs. Sesame Seeds
Nutrition comparison of Barley and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
barley
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in barley and sesame seeds:
- Both sesame seeds and barley are high in calories, dietary fiber, iron, potassium and protein.
- Sesame seed has more thiamin, riboflavin, Vitamin B6 and folate, however, barley contains more pantothenic acid.
- Sesame seed is an excellent source of calcium.
USDA sources for nutritional information: Barley (Barley, pearled, raw) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame seeds and barley are high in calories. Sesame seed has 61% more calories than barley - sesame seed has 565 calories per 100 grams and barley has 352 calories.
For macronutrient ratios, barley is much heavier in carbs, much lighter in fat and similar to sesame seeds for protein. Barley has a macronutrient ratio of 11:86:3 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Barley | Sesame Seeds | |
|---|---|---|
| Protein | 11% | 11% |
| Carbohydrates | 86% | 17% |
| Fat | 3% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Barley is high in carbohydrates and sesame seed has 67% less carbohydrates than barley - sesame seed has 25.7g of total carbs per 100 grams and barley has 77.7g of carbohydrates.
dietary fiber
Both sesame seeds and barley are high in dietary fiber. Barley has 11% more dietary fiber than sesame seed - sesame seed has 14g of dietary fiber per 100 grams and barley has 15.6g of dietary fiber.
sugar
Barley and sesame seeds contain similar amounts of sugar - barley has 0.8g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Both sesame seeds and barley are high in protein. Sesame seed has 71% more protein than barley - sesame seed has 17g of protein per 100 grams and barley has 9.9g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and barley has 96% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and barley has 0.24g of saturated fat.
Vitamins
Vitamin A
Barley and sesame seeds contain similar amounts of Vitamin A - barley has 1ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Barley and sesame seeds contain similar amounts of Vitamin E - barley has 0.02mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Barley and sesame seeds contain similar amounts of Vitamin K - barley has 2.2ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, Vitamin B6 and folate, however, barley contains more pantothenic acid. Both barley and sesame seeds contain significant amounts of niacin.
| Barley | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.191 MG | 0.803 MG |
| Riboflavin | 0.114 MG | 0.251 MG |
| Niacin | 4.604 MG | 4.581 MG |
| Pantothenic acid | 0.282 MG | 0.051 MG |
| Vitamin B6 | 0.26 MG | 0.802 MG |
| Folate | 23 UG | 98 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 33 times more calcium than barley - sesame seed has 989mg of calcium per 100 grams and barley has 29mg of calcium.
iron
Both sesame seeds and barley are high in iron. Sesame seed has 490% more iron than barley - sesame seed has 14.8mg of iron per 100 grams and barley has 2.5mg of iron.
potassium
Both sesame seeds and barley are high in potassium. Sesame seed has 70% more potassium than barley - sesame seed has 475mg of potassium per 100 grams and barley has 280mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than barley per 100 grams.
| Barley | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.363 G |
| Total | 0.055 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than barley per 100 grams.
| Barley | Sesame Seeds | |
|---|---|---|
| linoleic acid | 0.505 G | 20.654 G |
| Total | 0.505 G | 20.654 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 Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Barley g
()
|
Daily Values (%) |
Sesame Seeds 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 sesame seeds or barley contain more calories in 100 grams?Both sesame seeds and barley are high in calories. Sesame seed has 60% more calories than barley - sesame seed has 565 calories in 100g and barley has 352 calories.
Does sesame seeds or barley have more carbohydrates?
By weight, barley is high in carbohydrates and sesame seed has 70% fewer carbohydrates than barley - sesame seed has 25.7g of carbs for 100g and barley has 77.7g of carbohydrates.
Does sesame seeds or barley contain more calcium?
Sesame seed is a rich source of calcium and it has 33 times more calcium than barley - sesame seed has 989mg of calcium in 100 grams and barley has 29mg of calcium.
Does sesame seeds or barley contain more iron?
Both sesame seeds and barley are high in iron. Sesame seed has 490% more iron than barley - sesame seed has 14.8mg of iron in 100 grams and barley has 2.5mg of iron.
Does sesame seeds or barley contain more potassium?
Both sesame seeds and barley are high in potassium. Sesame seed has 70% more potassium than barley - sesame seed has 475mg of potassium in 100 grams and barley has 280mg of potassium.