Barley vs Rice: Nutrition, Calories & Protein Compared


Barley vs White rice
Nutrition Facts
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Barley vs White Rice 100g Compare
per 100g | Barley | Rice |
---|---|---|
Calories | 354 | 130 |
Carbohydrates | 73.48 g | 28.17 g |
Fat | 2.3 g | 0.28 g |
Saturated fat | 0.48 g | 0.15 g |
Dietary fiber | 17.3 g | 0.4 g |
Protein | 12.48 g | 2.69 g |
Water | 9.44 g | 68.44 g |
Calcium | 33 mg | 10 mg |
Iron | 3.6 mg | 0.2 mg |
Magnessium | 133 mg | 12 mg |
Potassium | 452 mg | 35 mg |
Sodium | 12 mg | 1 mg |
Vitaminium B1 (Thiamine) | 0.646 mg | 0.02 mg |
Vitaminium B2 (riboflavin) | 0.285 mg | 0.013 mg |
Vitaminium B3 (Niacin) | 4.604 mg | 0.4 mg |
Vitaminium B6 | 0.318 mg | 0.093 mg |
Vitaminium B9 (Folic acid) | 0.019 mg | 0.003 mg |
Vitaminium E | 0.57 mg | 0.04 mg |
Discovering the Unique Worlds of Barley and Rice
When it comes to grains, barley and rice stand out not just for their nutritional benefits but also for their roles in cultures, cuisines, and even economies around the globe. Both grains have a rich history, with rice being a staple in Asian diets for thousands of years and barley being one of the first grains cultivated by humans, dating back to 10,000 years ago. Beyond their historical significance, these grains offer unique nutritional profiles and benefits, making them essential components of a balanced diet.
Barley: The Versatile Grain
Barley, with its chewy texture and nutty flavor, is not just for soups or beer brewing. It's a nutritional powerhouse, packed with fiber, vitamins, and minerals. With 352 calories per 100 grams, it's a dense source of energy. But what stands out the most is its fiber content - an impressive 15.6 grams, making it an excellent choice for digestive health and for those managing blood sugar levels. Additionally, barley is a good source of protein (9.91 grams), magnesium (79 mg), and iron (2.5 mg), which supports muscle health, energy production, and oxygen transport in the body, respectively.
Rice: The Global Staple
Rice, on the other hand, is more than just a side dish. It's a fundamental food source for over half the world's population. With 130 calories per 100 grams when cooked, it's a lighter option compared to barley. Its low fiber content (0.4 grams) makes it easily digestible, making it a perfect choice for people with sensitive stomachs or for those in need of a simple, comforting meal. Rice is also low in fat (0.28 grams) and provides a modest amount of protein (2.69 grams). Furthermore, it's a hydrating grain due to its high water content (68.44%), which can be beneficial in hot climates or for individuals focusing on hydration.
Nutritional Benefits and Considerations
While both grains have their advantages, they also have unique nutritional profiles that cater to different dietary needs. Barley's high fiber content promotes a feeling of fullness, which can aid in weight management, while its low glycemic index makes it suitable for those monitoring their blood sugar levels. However, it's important to note that barley contains gluten, making it unsuitable for those with celiac disease or gluten sensitivities.
Rice, especially in its whole grain form (brown rice), can be part of a healthy diet, offering B vitamins and important minerals like magnesium and phosphorus. It's also gluten-free, making it a safe choice for those with gluten intolerances. However, white rice, which is more processed, has a higher glycemic index and lower nutritional value compared to its whole grain counterpart.
Choosing Between Barley and Rice
The choice between barley and rice ultimately depends on personal health goals, dietary restrictions, and taste preferences. For those looking to increase fiber intake or manage blood sugar levels, barley might be the better choice. On the other hand, rice is a versatile and easily digestible grain that can be a staple in gluten-free diets.
In conclusion, both barley and rice offer unique benefits and can be included in a balanced diet. Whether you're looking for a nutrient-dense option to support your health goals or a simple, comforting grain to complement your meals, exploring the distinctive qualities of barley and rice can enrich your culinary experience and contribute to a well-rounded diet.
Barley 100g
354kcalCalories source
- 81% CARBS.
- 14% PROTEIN
- 6% FAT
Rice 100g
130kcalCalories source
- 89% CARBS
- 9% PROTEIN
- 2% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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