Flour vs Barley flour or meal
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Flour, whole wheat, unenriched is higher in more vitamins & minerals
Calories (kcal)
Flour 370
Barley flour 345
Protein (g)
Flour 15.1
Barley flour 10.5
Carbs (g)
Flour 71.2
Barley flour 74.5
Fat (g)
Flour 2.73
Barley flour 1.60
Fiber (g)
Flour 10.6
Barley flour 10.1
Quick answers
Which has more protein?
Flour, whole wheat, unenriched — 15.1g vs 10.5g per 100g.
Which has fewer calories?
Barley flour or meal — 345 vs 370 kcal per 100g.
Which is more nutrient-dense?
Flour, whole wheat, unenriched scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Flour | Barley flour or meal | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 370 kcal | 345 kcal | +7% |
| Macronutrients | |||
| Water | 9.44 g | 12.1 g | -22% |
| Protein | 15.1 g | 10.5 g | +44% |
| Total lipid (fat) | 2.73 g | 1.60 g | +71% |
| Carbohydrate, by difference | 71.2 g | 74.5 g | -4% |
| Fiber, total dietary | 10.6 g | 10.1 g | +5% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.335 g | |
| Fatty acids, total monounsaturated | — | 0.205 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.504 mg | 0.370 mg | +36% |
| Riboflavin (Vitamin B2) | 0.128 mg | 0.114 mg | +12% |
| Niacin (Vitamin B3) | 5.55 mg | 6.27 mg | -11% |
| Pantothenic acid (Vitamin B5) | — | 0.145 mg | |
| Vitamin B-6 — Pyridoxine | 0.268 mg | 0.396 mg | -32% |
| Biotin (Vitamin B7) | 39.0 ug | 8.00 ug | +388% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 37.8 mg | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.570 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 38.0 mg | 32.0 mg | +19% |
| Iron, Fe | 3.86 mg | 2.68 mg | +44% |
| Magnesium, Mg | 136 mg | 96.0 mg | +42% |
| Phosphorus, P | 352 mg | 296 mg | +19% |
| Potassium, K | 376 mg | 309 mg | +22% |
| Sodium, Na | 3.00 mg | 4.00 mg | -25% |
| Zinc, Zn | 3.24 mg | 2.00 mg | +62% |
| Copper, Cu | 0.452 mg | 0.343 mg | +32% |
| Manganese, Mn | 3.56 mg | 1.03 mg | +244% |
| Selenium, Se | 23.6 ug | 37.7 ug | -37% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 370 kcal | — | |
| Energy (Atwater Specific Factors) | 346 kcal | — | |
| Energy | 1550 kj | 1443 kj | +7% |
| Nitrogen | 2.41 g | — | |
| Ash | 1.56 g | 1.28 g | +22% |
| Total Sugars | — | 0.800 g | |
| Molybdenum, Mo | 58.5 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 8.00 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 8.00 ug | |
| Betaine | 73.0 mg | 65.5 mg | +11% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 160 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 2.20 ug | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0.004 g | |
| SFA 14:0 (Myristic acid) | — | 0.008 g | |
| SFA 16:0 (Palmitic acid) | — | 0.286 g | |
| SFA 18:0 (Stearic acid) | — | 0.012 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.004 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.168 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | — | 0.771 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.695 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.077 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Tryptophan (EAA) | — | 0.175 g | |
| Threonine (EAA) | — | 0.356 g | |
| Isoleucine (EAA, BCAA) | — | 0.383 g | |
| Leucine (EAA, BCAA) | — | 0.713 g | |
| Lysine (EAA) | — | 0.391 g | |
| Methionine (EAA) | — | 0.202 g | |
| Cystine (conditionally essential) | — | 0.232 g | |
| Phenylalanine (EAA) | — | 0.589 g | |
| Tyrosine (conditionally essential) | — | 0.301 g | |
| Valine (EAA, BCAA) | — | 0.515 g | |
| Arginine (conditionally essential) | — | 0.526 g | |
| Histidine (EAA) | — | 0.236 g | |
| Alanine | — | 0.409 g | |
| Aspartic acid | — | 0.655 g | |
| Glutamic acid | — | 2.74 g | |
| Glycine (conditionally essential) | — | 0.380 g | |
| Proline (conditionally essential) | — | 1.25 g | |
| Serine | — | 0.443 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Daidzein | 0 mg | — | |
| Genistein | 0.010 mg | — | |
| Proanthocyanidin dimers | 0 mg | — | |
| Proanthocyanidin trimers | 0 mg | — | |
| Proanthocyanidin 4-6mers | 0 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 2.20 mg | — | |
| Choline from phosphatidylcholine | 13.0 mg | — | |
| Choline from phosphocholine | 0.500 mg | — | |
| Choline from sphingomyelin | 2.90 mg | — | |
| Free Choline | 13.0 mg | — | |
| Total Choline | 31.0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.020 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.