Barley vs. Bean Sprouts
Nutrition comparison of Barley and Bean Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
barley
versus
bean sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in barley and bean sprouts:
- Barley has more thiamin, niacin and Vitamin B6, however, bean sprout contains more folate.
- Barley is a great source of iron, potassium and protein.
- Barley is an excellent source of dietary fiber.
- Bean sprout is a great source of Vitamin C.
USDA sources for nutritional information: Barley (Barley, pearled, raw) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Barley is high in calories and bean sprout has 91% less calories than barley - bean sprout has 30 calories per 100 grams and barley has 352 calories.
For macronutrient ratios, barley is much lighter in protein, much heavier in carbs and similar to bean sprouts for fat. Barley has a macronutrient ratio of 11:86:3 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Barley | Bean Sprouts | |
|---|---|---|
| Protein | 11% | 33% |
| Carbohydrates | 86% | 63% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Barley is high in carbohydrates and bean sprout has 92% less carbohydrates than barley - bean sprout has 5.9g of total carbs per 100 grams and barley has 77.7g of carbohydrates.
dietary fiber
Barley is an excellent source of dietary fiber and it has 767% more dietary fiber than bean sprout - bean sprout has 1.8g of dietary fiber per 100 grams and barley has 15.6g of dietary fiber.
sugar
Bean sprouts and barley contain similar amounts of sugar - bean sprout has 4.1g of sugar per 100 grams and barley has 0.8g of sugar.
Protein
protein
Barley is a great source of protein and it has 226% more protein than bean sprout - bean sprout has 3g of protein per 100 grams and barley has 9.9g of protein.
Fat
saturated fat
Both bean sprouts and barley are low in saturated fat - bean sprout has 0.05g of saturated fat per 100 grams and barley has 0.24g of saturated fat.
Vitamins
Vitamin C
Bean sprout is a great source of Vitamin C and it has more Vitamin C than barley - bean sprout has 13.2mg of Vitamin C per 100 grams and barley does not contain significant amounts.
Vitamin A
Bean sprouts and barley contain similar amounts of Vitamin A - bean sprout has 1ug of Vitamin A per 100 grams and barley has 1ug of Vitamin A.
Vitamin E
Bean sprouts and barley contain similar amounts of Vitamin E - bean sprout has 0.1mg of Vitamin E per 100 grams and barley has 0.02mg of Vitamin E.
Vitamin K
Bean sprout has 14 times more Vitamin K than barley - bean sprout has 33ug of Vitamin K per 100 grams and barley has 2.2ug of Vitamin K.
The B Vitamins
Barley has more thiamin, niacin and Vitamin B6, however, bean sprout contains more folate. Both barley and bean sprouts contain significant amounts of riboflavin and pantothenic acid.
| Barley | Bean Sprouts | |
|---|---|---|
| Thiamin | 0.191 MG | 0.084 MG |
| Riboflavin | 0.114 MG | 0.124 MG |
| Niacin | 4.604 MG | 0.749 MG |
| Pantothenic acid | 0.282 MG | 0.38 MG |
| Vitamin B6 | 0.26 MG | 0.088 MG |
| Folate | 23 UG | 61 UG |
Minerals
calcium
Barley has 123% more calcium than bean sprout - bean sprout has 13mg of calcium per 100 grams and barley has 29mg of calcium.
iron
Barley is a great source of iron and it has 175% more iron than bean sprout - bean sprout has 0.91mg of iron per 100 grams and barley has 2.5mg of iron.
potassium
Barley is a great source of potassium and it has 88% more potassium than bean sprout - bean sprout has 149mg of potassium per 100 grams and barley has 280mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both barley and bean sprouts contain small amounts of beta-carotene.
| Barley | Bean Sprouts | |
|---|---|---|
| beta-carotene | 13 UG | 6 UG |
| lutein + zeaxanthin | 160 UG | ~ |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, barley has more alpha linoleic acid (ALA) than bean sprout per 100 grams.
| Barley | Bean Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.016 G |
| Total | 0.055 G | 0.016 G |
omega 6s
Comparing omega-6 fatty acids, barley has more linoleic acid than bean sprout per 100 grams.
| Barley | Bean Sprouts | |
|---|---|---|
| linoleic acid | 0.505 G | 0.042 G |
| Total | 0.505 G | 0.042 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Barley (Barley, pearled, raw) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .
Barley g
()
|
Daily Values (%) |
Bean Sprouts g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does bean sprouts or barley contain more calories in 100 grams?Barley is high in calories and bean sprout has 90% less calories than barley - bean sprout has 30 calories in 100g and barley has 352 calories.
Is bean sprouts or barley better for protein?
Barley is a great source of protein and it has 230% more protein than bean sprout - bean sprout has 3g of protein per 100 grams and barley has 9.9g of protein.
Does bean sprouts or barley have more carbohydrates?
By weight, barley is high in carbohydrates and bean sprout has 90% fewer carbohydrates than barley - bean sprout has 5.9g of carbs for 100g and barley has 77.7g of carbohydrates.