Millet vs Barley: Nutrition & Calories Compare


Millet vs Barley
Nutrition Facts
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Millet vs Barley 100g Compare
per 100g | Millet | Barley |
---|---|---|
Calories | 378 | 354 |
Carbohydrates | 72.85 g | 73.48 g |
Fat | 4.22 g | 2.3 g |
Saturated fat | 0.6 g | 0.48 g |
Dietary fiber | 8.5 g | 17.3 g |
Protein | 11.02 g | 12.48 g |
Water | 8.67 g | 9.44 g |
Calcium | 8 mg | 33 mg |
Iron | 3.01 mg | 3.6 mg |
Magnessium | 114 mg | 133 mg |
Potassium | 195 mg | 452 mg |
Sodium | 5 mg | 12 mg |
Vitaminium B1 (Thiamine) | 0.421 mg | 0.646 mg |
Vitaminium B2 (riboflavin) | 0.29 mg | 0.285 mg |
Vitaminium B3 (Niacin) | 4.72 mg | 4.604 mg |
Vitaminium B6 | 0.384 mg | 0.318 mg |
Vitaminium B9 (Folic acid) | 0.085 mg | 0.019 mg |
Vitaminium E | 0.05 mg | 0.57 mg |
Vitaminium K | 0.001 µg | 0.002 µg |
When it comes to choosing grains for your diet, millet and barley stand out as nutritious and versatile options. But beyond their health benefits, these grains have fascinating stories and uses that span cultures and centuries. Let’s delve into the world of millet and barley, comparing their nutritional profiles and exploring their unique characteristics.
A Glimpse into the Past of Millet and Barley
Millet is not just one grain but a group of small-seeded grains widely cultivated around the world. Its history is as rich as its nutritional profile, having been a staple in the diets of ancient civilizations in Asia and Africa. Millet's resilience to harsh farming conditions made it a crucial crop in areas where other grains could not thrive.
Barley, on the other hand, holds a venerable place in human history, particularly in the brewing of beer. Its cultivation dates back to the earliest farming communities, with archaeological evidence suggesting its use in Eurasia as early as 10,000 years ago. Barley’s role in ancient diets and as a currency in old civilizations underscores its importance through the ages.
Nutritional Face-Off
When comparing the nutritional data of millet and barley, both grains offer impressive health benefits. Millet, with 378 calories per 100 grams, is slightly higher in energy than barley, which has 352 calories. This makes millet a good option for those looking to increase their calorie intake in a healthy way.
Barley leads the fiber content race with a remarkable 15.6 grams, doubling millet’s 8.5 grams. This high fiber content aids in digestion and can help in managing blood sugar levels. On the other hand, millet boasts a higher protein content, offering 11.02 grams compared to barley's 9.91 grams, making it a preferred choice for muscle building and repair.
Both grains are low in fat, but millet contains more beneficial fats, with 4.22 grams compared to barley’s 1.16 grams. This includes a modest amount of heart-healthy unsaturated fats. In terms of vitamins and minerals, both grains bring something to the table. Millet is rich in magnesium, crucial for muscle and nerve function, while barley provides a generous amount of selenium, known for its antioxidant properties.
Gluten Concerns and Digestive Health
For those with gluten sensitivities or celiac disease, millet is a naturally gluten-free grain, making it a great alternative to wheat-based products. Barley, however, contains gluten, which is something to consider for those with dietary restrictions.
The high fiber content in barley, while beneficial for many, may need to be introduced slowly into the diet to prevent digestive discomfort. Millet, with its lower fiber content, can be easier on the stomach for some people.
Culinary Versatility
Both millet and barley are incredibly versatile in the kitchen. Millet can be used in everything from breakfast porridges to salads, and even as a rice substitute in dishes. Its mild, slightly nutty flavor complements a wide range of ingredients.
Barley is often found in hearty soups and stews, thanks to its chewy texture and ability to absorb flavors. It can also be used in baking, adding a rich, nutty flavor to bread and other baked goods.
Conclusion
Choosing between millet and barley ultimately depends on personal dietary needs, taste preferences, and any gluten sensitivities. Both grains offer substantial health benefits, including high levels of protein, fiber, and essential vitamins and minerals. Incorporating a variety of grains into your diet can not only enhance your meals with new textures and flavors but also contribute to a well-rounded and nutritious diet. Whether you lean towards the ancient grain of millet or the time-honored barley, you’re making a choice that benefits your health and palate.
Millet 100g
378kcalCalories source
- 78% CARBS.
- 12% PROTEIN
- 10% 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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