Rice 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)
Rice 130
Barley flour 345
Protein (g)
Rice 2.69
Barley flour 10.5
Carbs (g)
Rice 28.2
Barley flour 74.5
Fat (g)
Rice 0.280
Barley flour 1.60
Fiber (g)
Rice 0.400
Barley flour 10.1
Quick answers
Which has more protein?
Barley flour or meal — 10.5g vs 2.69g per 100g.
Which has fewer calories?
Rice, white, long-grain, regular, cooked, enriched, with salt — 130 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 | Rice | Barley flour or meal | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 130 kcal | 345 kcal | -62% |
| Macronutrients | |||
| Water | 68.4 g | 12.1 g | +465% |
| Protein | 2.69 g | 10.5 g | -74% |
| Total lipid (fat) | 0.280 g | 1.60 g | -83% |
| Carbohydrate, by difference | 28.2 g | 74.5 g | -62% |
| Fiber, total dietary | 0.400 g | 10.1 g | -96% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.077 g | 0.335 g | -77% |
| Fatty acids, total monounsaturated | 0.088 g | 0.205 g | -57% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.163 mg | 0.370 mg | -56% |
| Riboflavin (Vitamin B2) | 0.013 mg | 0.114 mg | -89% |
| Niacin (Vitamin B3) | 1.48 mg | 6.27 mg | -76% |
| Pantothenic acid (Vitamin B5) | 0.390 mg | 0.145 mg | +169% |
| Vitamin B-6 — Pyridoxine | 0.093 mg | 0.396 mg | -77% |
| Biotin (Vitamin B7) | 58.0 ug | 8.00 ug | +625% |
| Folate, total (Vitamin B9) | 55.0 ug | 0 ug | |
| Choline, total | 2.10 mg | 37.8 mg | -94% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.040 mg | 0.570 mg | -93% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 10.0 mg | 32.0 mg | -69% |
| Iron, Fe | 1.20 mg | 2.68 mg | -55% |
| Magnesium, Mg | 12.0 mg | 96.0 mg | -87% |
| Phosphorus, P | 43.0 mg | 296 mg | -85% |
| Potassium, K | 35.0 mg | 309 mg | -89% |
| Sodium, Na | 382 mg | 4.00 mg | +9450% |
| Zinc, Zn | 0.490 mg | 2.00 mg | -75% |
| Copper, Cu | 0.069 mg | 0.343 mg | -80% |
| Manganese, Mn | 0.472 mg | 1.03 mg | -54% |
| Selenium, Se | 7.50 ug | 37.7 ug | -80% |
| Other Nutrients | |||
| Energy | 544 kj | 1443 kj | -62% |
| Ash | 0.410 g | 1.28 g | -68% |
| Total Sugars | 0.050 g | 0.800 g | -94% |
| Folic acid (Vitamin B9 — synthetic) | 3.00 ug | 8.00 ug | -62% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 97.0 ug | 8.00 ug | +1113% |
| 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 | 0 IU | 0 IU | = |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 160 ug | -100% |
| Vitamin E, added | 0 mg | 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) | 0.002 g | 0.008 g | -75% |
| SFA 16:0 (Palmitic acid) | 0.069 g | 0.286 g | -76% |
| SFA 18:0 (Stearic acid) | 0.005 g | 0.012 g | -58% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.001 g | 0.004 g | -75% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.087 g | 0.168 g | -48% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.076 g | 0.771 g | -90% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.062 g | 0.695 g | -91% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.013 g | 0.077 g | -83% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 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 g | 0 g | = |
| Tryptophan (EAA) | 0.031 g | 0.175 g | -82% |
| Threonine (EAA) | 0.096 g | 0.356 g | -73% |
| Isoleucine (EAA, BCAA) | 0.116 g | 0.383 g | -70% |
| Leucine (EAA, BCAA) | 0.222 g | 0.713 g | -69% |
| Lysine (EAA) | 0.097 g | 0.391 g | -75% |
| Methionine (EAA) | 0.063 g | 0.202 g | -69% |
| Cystine (conditionally essential) | 0.055 g | 0.232 g | -76% |
| Phenylalanine (EAA) | 0.144 g | 0.589 g | -76% |
| Tyrosine (conditionally essential) | 0.090 g | 0.301 g | -70% |
| Valine (EAA, BCAA) | 0.164 g | 0.515 g | -68% |
| Arginine (conditionally essential) | 0.224 g | 0.526 g | -57% |
| Histidine (EAA) | 0.063 g | 0.236 g | -73% |
| Alanine | 0.156 g | 0.409 g | -62% |
| Aspartic acid | 0.253 g | 0.655 g | -61% |
| Glutamic acid | 0.524 g | 2.74 g | -81% |
| Glycine (conditionally essential) | 0.122 g | 0.380 g | -68% |
| Proline (conditionally essential) | 0.127 g | 1.25 g | -90% |
| Serine | 0.141 g | 0.443 g | -68% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Rice, white, long-grain, regular, cooked, enriched, with salt nutrition facts Barley flour or meal nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +9450% in Rice, white, long-grain, regular, cooked, enriched, with salt Biotin (Vitamin B7) +625% in Rice, white, long-grain, regular, cooked, enriched, with salt Pantothenic acid (Vitamin B5) +169% in Rice, white, long-grain, regular, cooked, enriched, with salt Fiber, total dietary -96% in Rice, white, long-grain, regular, cooked, enriched, with salt
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