Barley vs Millet: Nutrition, Calories & Protein Compared


Barley vs Millet
Nutrition Facts
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Barley vs Millet 100g Compare
per 100g | Barley | Millet |
---|---|---|
Calories | 354 | 378 |
Carbohydrates | 73.48 g | 72.85 g |
Fat | 2.3 g | 4.22 g |
Saturated fat | 0.48 g | 0.6 g |
Dietary fiber | 17.3 g | 8.5 g |
Protein | 12.48 g | 11.02 g |
Water | 9.44 g | 8.67 g |
Calcium | 33 mg | 8 mg |
Iron | 3.6 mg | 3.01 mg |
Magnessium | 133 mg | 114 mg |
Potassium | 452 mg | 195 mg |
Sodium | 12 mg | 5 mg |
Vitaminium B1 (Thiamine) | 0.646 mg | 0.421 mg |
Vitaminium B2 (riboflavin) | 0.285 mg | 0.29 mg |
Vitaminium B3 (Niacin) | 4.604 mg | 4.72 mg |
Vitaminium B6 | 0.318 mg | 0.384 mg |
Vitaminium B9 (Folic acid) | 0.019 mg | 0.085 mg |
Vitaminium E | 0.57 mg | 0.05 mg |
Vitaminium K | 0.002 µg | 0.001 µg |
Exploring the Ancient Grains: Barley and Millet
Grains have been the cornerstone of human diets for millennia, but with the modern push towards healthier and more sustainable eating, ancient grains like barley and millet are enjoying a renaissance. Both grains boast a rich history, with barley being one of the first cultivated grains in history, dating back over 10,000 years. Millet, on the other hand, has been a staple in the diets of Asian and African societies for thousands of years, appreciated for its drought-resistant qualities.
A Closer Look at Their Nutritional Profiles
When comparing the nutritional content of barley and millet, it's clear that both grains offer a wealth of health benefits. Barley, with 352 calories per 100 grams, is slightly lower in calories than millet, which has 378 calories. This makes barley a slightly better option for those watching their calorie intake. However, the difference is minimal, and both grains can fit well into a balanced diet.
Barley leads in fiber content with an impressive 15.6 grams, double that of millet's 8.5 grams. This high fiber content contributes to better digestion and a longer feeling of fullness, making barley an excellent choice for weight management. On the other hand, millet, with a higher fat content, including a small amount of heart-healthy unsaturated fats, can be beneficial for maintaining healthy cholesterol levels.
Protein is another critical factor in choosing between these grains. Millet slightly edges out barley with 11.02 grams of protein compared to barley's 9.91 grams. This makes millet a slightly better option for those looking to increase their protein intake, particularly for vegetarians and vegans.
Minerals and Vitamins Galore
Both grains are packed with vitamins and minerals, though their profiles differ slightly. Millet is a superior source of magnesium and iron, which are essential for energy production and oxygen transport, respectively. Barley, however, is not far behind and offers its own set of benefits, including a higher calcium content that's crucial for bone health.
When it comes to B vitamins, which are vital for brain health and maintaining energy levels, millet takes the lead with higher levels of vitamins B1, B2, B3, and B6. However, barley contains a small amount of vitamin A, not found in millet, beneficial for vision and immune function.
Gluten Content and Digestibility
For those with gluten sensitivities or celiac disease, choosing the right grain is crucial. Barley contains gluten, making it unsuitable for a gluten-free diet. Millet, however, is naturally gluten-free and can be a safe and nutritious alternative for those looking to avoid gluten.
Conclusion: Which Grain Reigns Supreme?
In the end, both barley and millet have their unique advantages. Your choice between them should depend on your dietary needs, health goals, and personal preferences. If you're looking for a high-fiber option to aid in digestion and weight management, barley might be the way to go. On the other hand, if you need a gluten-free grain that's rich in protein and essential minerals, millet could be your best bet. Whichever grain you choose, incorporating these ancient grains into your diet can be a step towards a healthier, more balanced lifestyle.
Barley 100g
354kcalCalories source
- 81% CARBS.
- 14% PROTEIN
- 6% FAT
Millet 100g
378kcalCalories source
- 78% CARBS
- 12% PROTEIN
- 10% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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