Wheat flour vs Barley flour or meal
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Wheat flour, whole-grain, soft wheat is higher in more vitamins & minerals
Calories (kcal)
Wheat flour 332
Barley flour 345
Protein (g)
Wheat flour 9.61
Barley flour 10.5
Carbs (g)
Wheat flour 74.5
Barley flour 74.5
Fat (g)
Wheat flour 1.95
Barley flour 1.60
Fiber (g)
Wheat flour 13.1
Barley flour 10.1
Quick answers
Which has more protein?
Barley flour or meal — 10.5g vs 9.61g per 100g.
Which has fewer calories?
Wheat flour, whole-grain, soft wheat — 332 vs 345 kcal per 100g.
Which is more nutrient-dense?
Wheat flour, whole-grain, soft wheat 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 | Wheat flour | Barley flour or meal | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 332 kcal | 345 kcal | -4% |
| Macronutrients | |||
| Water | 12.4 g | 12.1 g | +3% |
| Protein | 9.61 g | 10.5 g | -8% |
| Total lipid (fat) | 1.95 g | 1.60 g | +22% |
| Carbohydrate, by difference | 74.5 g | 74.5 g | = |
| Fiber, total dietary | 13.1 g | 10.1 g | +30% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.430 g | 0.335 g | +28% |
| Fatty acids, total monounsaturated | 0.283 g | 0.205 g | +38% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.297 mg | 0.370 mg | -20% |
| Riboflavin (Vitamin B2) | 0.188 mg | 0.114 mg | +65% |
| Niacin (Vitamin B3) | 5.35 mg | 6.27 mg | -15% |
| Pantothenic acid (Vitamin B5) | 1.01 mg | 0.145 mg | +597% |
| Vitamin B-6 — Pyridoxine | 0.191 mg | 0.396 mg | -52% |
| Biotin (Vitamin B7) | 28.0 ug | 8.00 ug | +250% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 31.2 mg | 37.8 mg | -17% |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 5.00 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.530 mg | 0.570 mg | -7% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 33.0 mg | 32.0 mg | +3% |
| Iron, Fe | 3.71 mg | 2.68 mg | +38% |
| Magnesium, Mg | 117 mg | 96.0 mg | +22% |
| Phosphorus, P | 323 mg | 296 mg | +9% |
| Potassium, K | 394 mg | 309 mg | +28% |
| Sodium, Na | 3.00 mg | 4.00 mg | -25% |
| Zinc, Zn | 2.96 mg | 2.00 mg | +48% |
| Copper, Cu | 0.475 mg | 0.343 mg | +38% |
| Manganese, Mn | 3.40 mg | 1.03 mg | +229% |
| Selenium, Se | 12.7 ug | 37.7 ug | -66% |
| Other Nutrients | |||
| Energy | 1391 kj | 1443 kj | -4% |
| Ash | 1.53 g | 1.28 g | +20% |
| Total Sugars | 1.02 g | 0.800 g | +27% |
| Folic acid (Vitamin B9 — synthetic) | 28.0 ug | 8.00 ug | +250% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 28.0 ug | 8.00 ug | +250% |
| Betaine | — | 65.5 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 9.00 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 220 ug | 160 ug | +38% |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 1.90 ug | 2.20 ug | -14% |
| 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 | 1.17 g | 0.771 g | +51% |
| 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 | |
* All values per 100g edible portion. Source: USDA SR Legacy 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.