Barley vs Lentil: Nutrition, Calories & Protein Compared


Barley vs Lentil
Nutrition Facts
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Barley vs Lentil 100g Compare
per 100g | Barley | Lentil |
---|---|---|
Calories | 354 | 116 |
Carbohydrates | 73.48 g | 20.13 g |
Fat | 2.3 g | 0.38 g |
Dietary fiber | 17.3 g | 7.9 g |
Protein | 12.48 g | 9.02 g |
Water | 9.44 g | 69.64 g |
Calcium | 33 mg | 19 mg |
Iron | 3.6 mg | 3.33 mg |
Magnessium | 133 mg | 36 mg |
Potassium | 452 mg | 369 mg |
Sodium | 12 mg | 2 mg |
Vitaminium A | 22 µg | 8 µg |
Vitaminium B1 (Thiamine) | 0.646 mg | 0.169 mg |
Vitaminium B2 (riboflavin) | 0.285 mg | 0.073 mg |
Vitaminium B3 (Niacin) | 4.604 mg | 1.06 mg |
Vitaminium B6 | 0.318 mg | 0.178 mg |
Vitaminium B9 (Folic acid) | 0.019 mg | 0.181 mg |
Vitaminium E | 0.57 mg | 0.11 mg |
Vitaminium K | 0.002 µg | 0.002 µg |
Discovering the Wonders of Barley and Lentils
When it comes to choosing nutritious ingredients for a healthy diet, barley and lentils both offer compelling benefits that might surprise you. Beyond their well-known roles in soups and stews, these ancient foods have a rich history and a plethora of health benefits. Let’s delve into the unique qualities and nutritional profiles of barley and lentils to understand how they can contribute to a balanced diet.
A Grain and a Legume with Ancient Roots
Barley, one of the oldest known cereal grains, has been cultivated for about 10,000 years. Historically, it served as a staple food in many cultures and was even used as currency. Its robust nature allows it to thrive in diverse climates, making it a vital crop worldwide. Lentils, on the other hand, are one of the oldest pulse crops, with records of their consumption dating back over 8,000 years in the Middle East. These small but mighty legumes were valued for their quick cooking time and nutritional powerhouse, even in ancient times.
Nutritional Benefits That Pack a Punch
When comparing the nutritional content of barley and lentils, it’s clear that both offer significant health benefits, albeit in different ways. Barley is a high-carbohydrate grain with an impressive amount of fiber (15.6g per 100g), which aids in digestion and helps maintain a healthy weight. It also contains a decent amount of protein (9.91g per 100g) and is low in fat. Lentils, while also being a good protein source (9.02g per 100g), stand out for their higher water content and lower calorie count, making them an excellent choice for weight management. They also offer more dietary fiber than most legumes, contributing to heart health and stable blood sugar levels.
Both barley and lentils contain essential minerals such as iron, magnesium, and potassium, which support overall health. Lentils edge out slightly in iron content, which is crucial for energy levels and combating fatigue. Barley, however, boasts a higher magnesium content, important for muscle function and bone health.
Culinary Versatility at Its Best
One of the most exciting aspects of barley and lentils is their culinary versatility. Barley’s nutty flavor and chewy texture make it an excellent addition to salads, soups, and even breakfast dishes. It can be used as a rice substitute in risottos or pilafs, offering a unique twist on traditional recipes. Lentils, with their earthy taste, are incredibly versatile in vegetarian and meat dishes alike. From hearty lentil stews and curries to refreshing salads and side dishes, lentils can adapt to any flavor profile.
Conclusion: A Place for Both in Your Diet
Choosing between barley and lentils doesn’t have to be an either/or decision. Both offer unique nutritional benefits and culinary possibilities that can enrich your diet. Whether you’re looking for a fiber-rich grain to keep you full longer or a protein-packed legume to add to your meals, incorporating these ancient foods into your diet can lead to a healthier, more varied eating plan. So why not experiment with both and discover the delicious and nutritious dishes you can create?
Barley 100g
354kcalCalories source
- 81% CARBS.
- 14% PROTEIN
- 6% FAT
Lentil 100g
116kcalCalories source
- 67% CARBS
- 30% PROTEIN
- 3% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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