Brown Rice vs Barley: Calories & Nutrition Showdown


Brown rice vs Barley
Nutrition Facts
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Brown Rice vs Barley 100g Compare
per 100g | Brown rice | Barley |
---|---|---|
Calories | 370 | 354 |
Carbohydrates | 78.68 g | 73.48 g |
Fat | 2.75 g | 2.3 g |
Saturated fat | 0.49 g | 0.48 g |
Dietary fiber | 3.5 g | 17.3 g |
Protein | 7.6 g | 12.48 g |
Water | 9.82 g | 9.44 g |
Calcium | 8 mg | 33 mg |
Iron | 1.16 mg | 3.6 mg |
Magnessium | 98 mg | 133 mg |
Potassium | 219 mg | 452 mg |
Sodium | 6 mg | 12 mg |
Vitaminium B1 (Thiamine) | 0.277 mg | 0.646 mg |
Vitaminium B2 (riboflavin) | 0.092 mg | 0.285 mg |
Vitaminium B3 (Niacin) | 4.973 mg | 4.604 mg |
Vitaminium B6 | 0.407 mg | 0.318 mg |
Vitaminium B9 (Folic acid) | 0.014 mg | 0.019 mg |
Vitaminium E | 0.09 mg | 0.57 mg |
Vitaminium K | 0.001 µg | 0.002 µg |
Discovering the Wonders of Brown Rice and Barley
When it comes to choosing whole grains for your diet, the variety can be both exciting and a bit overwhelming. Among the plethora of options, brown rice and barley stand out not only for their nutritional benefits but also for their unique flavors and textures. Before diving into a comparison, let’s unearth some fascinating facts about these two grains that have been staples in human diets for millennia.
Brown rice, with its nutty flavor and chewy texture, is the whole grain version of rice with only the outer husk removed. It retains the bran and germ, offering more fiber, vitamins, and minerals than its white rice counterpart. Barley, on the other hand, is one of the oldest cultivated grains, highly versatile and rich in nutrients. It can be found in various forms, from hulled barley with only the outermost hull removed to pearl barley, which is polished to remove the bran layer.
Nutritional Standpoints: More Than Just Numbers
Comparing the nutritional content of brown rice and barley reveals some interesting differences. For starters, both grains are relatively low in calories, with barley slightly edging out at 352 calories per 100 grams compared to brown rice’s 370. Carbohydrates are pretty similar, but the fiber content is where barley truly shines, boasting an impressive 15.6 grams versus brown rice’s 3.5 grams. This high fiber content in barley is beneficial for digestive health and can help in maintaining a healthy weight.
Protein content is also higher in barley, making it a great choice for vegetarians and vegans looking to boost their protein intake. When it comes to fats, both grains are low, though brown rice has a slightly higher content. However, it’s important to note that these are mostly healthy, unsaturated fats.
Minerals and vitamins are abundant in both grains. Barley leads with higher amounts of calcium and iron, essential for bone health and oxygen transport in the body, respectively. Brown rice is not far behind, especially with its magnesium content, which is crucial for muscle and nerve function.
Gluten and Glycemic Index: Dietary Considerations
For those with gluten sensitivities or celiac disease, brown rice is naturally gluten-free, making it a safe and versatile grain choice. Barley, however, contains gluten, which is something to consider if you’re avoiding gluten in your diet.
The glycemic index (GI), which measures how quickly foods raise blood sugar levels, is another factor to consider. Brown rice has a medium GI, making it a better option for those managing blood sugar levels compared to higher GI white rice. The GI of barley varies depending on the form but generally, it is considered to have a low to medium GI, beneficial for blood sugar control.
Choosing Between Brown Rice and Barley
Ultimately, the choice between brown rice and barley may come down to personal preference, dietary needs, and culinary applications. Brown rice is a versatile grain that pairs well with a multitude of dishes and is a staple in many cultures’ cuisines. Barley’s chewy texture and slightly nutty flavor make it a wonderful addition to soups, stews, salads, and even as a rice substitute in risottos.
Both grains offer substantial health benefits, including promoting heart health, aiding in digestion, and contributing to a balanced diet. Incorporating a variety of whole grains like brown rice and barley into your meals is a delicious way to enjoy the full spectrum of their nutritional benefits.
In conclusion, whether you lean towards the nutty wholesomeness of brown rice or the robust versatility of barley, you’re making a choice that supports your health and adds delightful variety to your diet. Why not include both in your pantry and enjoy the best of both worlds?
Brown rice 100g
370kcalCalories source
- 85% CARBS.
- 8% PROTEIN
- 7% FAT
Barley 100g
354kcalCalories source
- 81% CARBS
- 14% PROTEIN
- 6% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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