Which has more protein, Wild rice, cooked or Barley flour or meal?

Barley flour or meal has more protein at 10.5g per 100g, compared to 3.99g for Wild rice, cooked.

Which has more calories, Wild rice, cooked or Barley flour or meal?

Barley flour or meal has more calories at 345 kcal per 100g, compared to 101 kcal for Wild rice, cooked.

Is Wild rice, 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.

Wild 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)

Wild rice 101

Barley flour 345

Protein (g)

Wild rice 3.99

Barley flour 10.5

Carbs (g)

Wild rice 21.3

Barley flour 74.5

Fat (g)

Wild rice 0.340

Barley flour 1.60

Fiber (g)

Wild rice 1.80

Barley flour 10.1

Quick answers

Which has more protein?

Barley flour or meal — 10.5g vs 3.99g per 100g.

Which has fewer calories?

Wild rice, cooked — 101 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	Wild rice	Barley flour or meal	Diff
Energy
Energy	101 kcal	345 kcal	-71%
Macronutrients
Water	73.9 g	12.1 g	+510%
Protein	3.99 g	10.5 g	-62%
Total lipid (fat)	0.340 g	1.60 g	-79%
Carbohydrate, by difference	21.3 g	74.5 g	-71%
Fiber, total dietary	1.80 g	10.1 g	-82%
Fats & Fatty Acids
Fatty acids, total saturated	0.049 g	0.335 g	-85%
Fatty acids, total monounsaturated	0.050 g	0.205 g	-76%
Cholesterol	0 mg	0 mg	=
Vitamins
Vitamin C, total ascorbic acid	0 mg	0 mg	=
Thiamin (Vitamin B1)	0.052 mg	0.370 mg	-86%
Riboflavin (Vitamin B2)	0.087 mg	0.114 mg	-24%
Niacin (Vitamin B3)	1.29 mg	6.27 mg	-79%
Pantothenic acid (Vitamin B5)	0.154 mg	0.145 mg	+6%
Vitamin B-6 — Pyridoxine	0.135 mg	0.396 mg	-66%
Biotin (Vitamin B7)	26.0 ug	8.00 ug	+225%
Folate, total (Vitamin B9)	0 ug	0 ug	=
Choline, total	10.2 mg	37.8 mg	-73%
Vitamin B-12 — Cobalamin	0 ug	0 ug	=
Vitamin A, RAE	0 ug	0 ug	=
Carotene, beta	2.00 ug	0 ug
Carotene, alpha	0 ug	0 ug	=
Vitamin E (alpha-tocopherol)	0.240 mg	0.570 mg	-58%
Vitamin D (D2 + D3)	0 ug	0 ug	=
Minerals
Calcium, Ca	3.00 mg	32.0 mg	-91%
Iron, Fe	0.600 mg	2.68 mg	-78%
Magnesium, Mg	32.0 mg	96.0 mg	-67%
Phosphorus, P	82.0 mg	296 mg	-72%
Potassium, K	101 mg	309 mg	-67%
Sodium, Na	3.00 mg	4.00 mg	-25%
Zinc, Zn	1.34 mg	2.00 mg	-33%
Copper, Cu	0.121 mg	0.343 mg	-65%
Manganese, Mn	0.282 mg	1.03 mg	-73%
Selenium, Se	0.800 ug	37.7 ug	-98%
Other Nutrients
Energy	423 kj	1443 kj	-71%
Ash	0.400 g	1.28 g	-69%
Total Sugars	0.730 g	0.800 g	-9%
Sucrose	0.330 g	—
Glucose	0.200 g	—
Fructose	0.200 g	—
Folic acid (Vitamin B9 — synthetic)	26.0 ug	8.00 ug	+225%
Folate, DFE (Vitamin B9 — dietary folate equivalents)	26.0 ug	8.00 ug	+225%
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	3.00 IU	0 IU
Beta-cryptoxanthin (Provitamin A)	0 ug	0 ug	=
Lycopene	64.0 ug	160 ug	-60%
Vitamin E, added	0 mg	0 mg	=
Vitamin D (D2 + D3 — total)	0 IU	0 IU	=
Vitamin K1 — Phylloquinone	0.500 ug	2.20 ug	-77%
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)	0.046 g	0.286 g	-84%
SFA 18:0 (Stearic acid)	0.003 g	0.012 g	-75%
MUFA 16:1 (Omega-7, Palmitoleic acid)	0 g	0.004 g	-100%
MUFA 18:1 (Omega-9, Oleic acid family)	0.050 g	0.168 g	-70%
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	0.213 g	0.771 g	-72%
PUFA 18:2 (Omega-6, Linoleic acid)	0.119 g	0.695 g	-83%
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.095 g	0.077 g	+23%
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)	0.049 g	0.175 g	-72%
Threonine (EAA)	0.127 g	0.356 g	-64%
Isoleucine (EAA, BCAA)	0.167 g	0.383 g	-56%
Leucine (EAA, BCAA)	0.276 g	0.713 g	-61%
Lysine (EAA)	0.170 g	0.391 g	-57%
Methionine (EAA)	0.119 g	0.202 g	-41%
Cystine (conditionally essential)	0.047 g	0.232 g	-80%
Phenylalanine (EAA)	0.195 g	0.589 g	-67%
Tyrosine (conditionally essential)	0.169 g	0.301 g	-44%
Valine (EAA, BCAA)	0.232 g	0.515 g	-55%
Arginine (conditionally essential)	0.308 g	0.526 g	-41%
Histidine (EAA)	0.104 g	0.236 g	-56%
Alanine	0.223 g	0.409 g	-45%
Aspartic acid	0.384 g	0.655 g	-41%
Glutamic acid	0.695 g	2.74 g	-75%
Glycine (conditionally essential)	0.182 g	0.380 g	-52%
Proline (conditionally essential)	0.140 g	1.25 g	-89%
Serine	0.211 g	0.443 g	-52%
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.

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

Dig deeper — biggest differences

Biotin (Vitamin B7) +225% in Wild rice, cooked Selenium, Se -98% in Wild rice, cooked Calcium, Ca -91% in Wild rice, cooked Thiamin (Vitamin B1) -86% in Wild rice, cooked

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