Which has more protein, Quinoa, cooked or Barley flour or meal?

Barley flour or meal has more protein at 10.5g per 100g, compared to 4.40g for Quinoa, cooked.

Which has more calories, Quinoa, cooked or Barley flour or meal?

Barley flour or meal has more calories at 345 kcal per 100g, compared to 120 kcal for Quinoa, cooked.

Is Quinoa, cooked healthier than Barley flour or meal?

Based on vitamin and mineral density, Barley flour or meal scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Quinoa vs Barley flour or meal

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Barley flour or meal is higher in more vitamins & minerals

Calories (kcal)

Quinoa 120

Barley flour 345

Protein (g)

Quinoa 4.40

Barley flour 10.5

Carbs (g)

Quinoa 21.3

Barley flour 74.5

Fat (g)

Quinoa 1.92

Barley flour 1.60

Fiber (g)

Quinoa 2.80

Barley flour 10.1

Quick answers

Which has more protein?

Barley flour or meal — 10.5g vs 4.40g per 100g.

Which has fewer calories?

Quinoa, cooked — 120 vs 345 kcal per 100g.

Which is more nutrient-dense?

Barley flour or meal 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	Quinoa	Barley flour or meal	Diff
Energy
Energy	120 kcal	345 kcal	-65%
Macronutrients
Water	71.6 g	12.1 g	+491%
Protein	4.40 g	10.5 g	-58%
Total lipid (fat)	1.92 g	1.60 g	+20%
Carbohydrate, by difference	21.3 g	74.5 g	-71%
Fiber, total dietary	2.80 g	10.1 g	-72%
Fats & Fatty Acids
Fatty acids, total saturated	0.231 g	0.335 g	-31%
Fatty acids, total monounsaturated	0.528 g	0.205 g	+158%
Cholesterol	0 mg	0 mg	=
Vitamins
Vitamin C, total ascorbic acid	0 mg	0 mg	=
Thiamin (Vitamin B1)	0.107 mg	0.370 mg	-71%
Riboflavin (Vitamin B2)	0.110 mg	0.114 mg	-4%
Niacin (Vitamin B3)	0.412 mg	6.27 mg	-93%
Pantothenic acid (Vitamin B5)	—	0.145 mg
Vitamin B-6 — Pyridoxine	0.123 mg	0.396 mg	-69%
Biotin (Vitamin B7)	42.0 ug	8.00 ug	+425%
Folate, total (Vitamin B9)	0 ug	0 ug	=
Choline, total	23.0 mg	37.8 mg	-39%
Vitamin B-12 — Cobalamin	0 ug	0 ug	=
Vitamin A, RAE	0 ug	0 ug	=
Carotene, beta	3.00 ug	0 ug
Carotene, alpha	0 ug	0 ug	=
Vitamin E (alpha-tocopherol)	0.630 mg	0.570 mg	+11%
Vitamin D (D2 + D3)	0 ug	0 ug	=
Minerals
Calcium, Ca	17.0 mg	32.0 mg	-47%
Iron, Fe	1.49 mg	2.68 mg	-44%
Magnesium, Mg	64.0 mg	96.0 mg	-33%
Phosphorus, P	152 mg	296 mg	-49%
Potassium, K	172 mg	309 mg	-44%
Sodium, Na	7.00 mg	4.00 mg	+75%
Zinc, Zn	1.09 mg	2.00 mg	-45%
Copper, Cu	0.192 mg	0.343 mg	-44%
Manganese, Mn	0.631 mg	1.03 mg	-39%
Selenium, Se	2.80 ug	37.7 ug	-93%
Other Nutrients
Energy	503 kj	1443 kj	-65%
Ash	0.760 g	1.28 g	-41%
Total Sugars	0.870 g	0.800 g	+9%
Starch	17.6 g	—
Folic acid (Vitamin B9 — synthetic)	42.0 ug	8.00 ug	+425%
Folate, DFE (Vitamin B9 — dietary folate equivalents)	42.0 ug	8.00 ug	+425%
Betaine	—	65.5 mg
Vitamin B-12, added	0 ug	0 ug	=
Retinol	0 ug	0 ug	=
Beta-carotene (Provitamin A)	0 ug	0 ug	=
Vitamin A, IU	5.00 IU	0 IU
Beta-cryptoxanthin (Provitamin A)	0 ug	0 ug	=
Lycopene	53.0 ug	160 ug	-67%
Vitamin E, added	0 mg	0 mg	=
Vitamin E — Beta-Tocopherol (β-Tocopherol)	0.030 mg	—
Vitamin E — Gamma-Tocopherol (γ-Tocopherol)	1.19 mg	—
Vitamin E — Delta-Tocopherol (δ-Tocopherol)	0.110 mg	—
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol)	0 mg	—
Vitamin E — Beta-Tocotrienol (β-Tocotrienol)	0 mg	—
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol)	0 mg	—
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol)	0 mg	—
Vitamin D (D2 + D3 — total)	0 IU	0 IU	=
Vitamin K1 — Phylloquinone	0 ug	2.20 ug	-100%
SFA 4:0 (Butyric acid)	0 g	0 g	=
SFA 6:0 (Caproic acid)	0 g	0 g	=
SFA 8:0 (Caprylic acid)	0 g	0 g	=
SFA 10:0 (Capric acid)	0 g	0 g	=
SFA 12:0 (Lauric acid)	0 g	0.004 g	-100%
SFA 14:0 (Myristic acid)	0 g	0.008 g	-100%
SFA 16:0 (Palmitic acid)	0.196 g	0.286 g	-31%
SFA 18:0 (Stearic acid)	0.012 g	0.012 g	=
MUFA 16:1 (Omega-7, Palmitoleic acid)	0 g	0.004 g	-100%
MUFA 18:1 (Omega-9, Oleic acid family)	0.465 g	0.168 g	+177%
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid)	0.031 g	0 g
MUFA 22:1 (Omega-9, Erucic acid family)	0.027 g	0 g
Fatty acids, total polyunsaturated	1.08 g	0.771 g	+40%
PUFA 18:2 (Omega-6, Linoleic acid)	0.974 g	0.695 g	+40%
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.085 g	0.077 g	+10%
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid)	0 g	0 g	=
PUFA 20:4 (Omega-6, Arachidonic acid family)	0.003 g	0 g
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid)	0 g	0 g	=
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid)	0 g	0 g	=
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid)	0.015 g	0 g
Tryptophan (EAA)	0.052 g	0.175 g	-70%
Threonine (EAA)	0.131 g	0.356 g	-63%
Isoleucine (EAA, BCAA)	0.157 g	0.383 g	-59%
Leucine (EAA, BCAA)	0.261 g	0.713 g	-63%
Lysine (EAA)	0.239 g	0.391 g	-39%
Methionine (EAA)	0.096 g	0.202 g	-52%
Cystine (conditionally essential)	0.063 g	0.232 g	-73%
Phenylalanine (EAA)	0.185 g	0.589 g	-69%
Tyrosine (conditionally essential)	0.083 g	0.301 g	-72%
Valine (EAA, BCAA)	0.185 g	0.515 g	-64%
Arginine (conditionally essential)	0.340 g	0.526 g	-35%
Histidine (EAA)	0.127 g	0.236 g	-46%
Alanine	0.183 g	0.409 g	-55%
Aspartic acid	0.353 g	0.655 g	-46%
Glutamic acid	0.580 g	2.74 g	-79%
Glycine (conditionally essential)	0.216 g	0.380 g	-43%
Proline (conditionally essential)	0.240 g	1.25 g	-81%
Serine	0.176 g	0.443 g	-60%
Alcohol, ethyl	0 g	0 g	=
Caffeine	0 mg	0 mg	=
Theobromine	0 mg	0 mg	=
Iodine
Iodine mcg/100gB	0 mcg	—

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Quinoa, cooked nutrition facts Barley flour or meal nutrition facts Compare other foods →

Dig deeper — biggest differences

Biotin (Vitamin B7) +425% in Quinoa, cooked Niacin (Vitamin B3) -93% in Quinoa, cooked Selenium, Se -93% in Quinoa, cooked Sodium, Na +75% in Quinoa, cooked

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