Barley vs. Broccoli

Nutrition comparison of Barley and Broccoli


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of barley versus broccoli (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in barley and broccoli:

  • Both barley and broccoli are high in dietary fiber and potassium.
  • Barley has more thiamin and niacin, however, broccoli contains more folate.
  • Barley is a great source of iron and protein.
  • Broccoli is a great source of Vitamin K and calcium.
  • Broccoli is an excellent source of Vitamin C.
Detailed nutritional comparison of barley and broccoli is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Barley (Barley, pearled, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Barley src
Image of Broccoli src

Calories and Carbs

calories

Barley is high in calories and broccoli has 90% less calories than barley - barley has 352 calories per 100 grams and broccoli has 34 calories.

For macronutrient ratios, barley is lighter in protein, much heavier in carbs and lighter in fat compared to broccoli per calorie. Barley has a macronutrient ratio of 11:86:3 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Barley Broccoli
Protein 11% 27%
Carbohydrates 86% 64%
Fat 3% 9%
Alcohol ~ ~

carbohydrates

Barley is high in carbohydrates and broccoli has 91% less carbohydrates than barley - barley has 77.7g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.

dietary fiber

Both barley and broccoli are high in dietary fiber. Barley has 500% more dietary fiber than broccoli - barley has 15.6g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.

sugar

Barley and broccoli contain similar amounts of sugar - barley has 0.8g of sugar per 100 grams and broccoli has 1.7g of sugar.

Protein

protein

Barley is a great source of protein and it has 251% more protein than broccoli - barley has 9.9g of protein per 100 grams and broccoli has 2.8g of protein.

Fat

saturated fat

Both barley and broccoli are low in saturated fat - barley has 0.24g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.

Vitamins

Vitamin C

Broccoli is an excellent source of Vitamin C and it has more Vitamin C than barley - broccoli has 89.2mg of Vitamin C per 100 grams and barley does not contain significant amounts.

Vitamin A

Broccoli has 30 times more Vitamin A than barley - barley has 1ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.

Vitamin E

Barley and broccoli contain similar amounts of Vitamin E - barley has 0.02mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.

Vitamin K

Broccoli is a great source of Vitamin K and it has 45 times more Vitamin K than barley - barley has 2.2ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.

The B Vitamins

Barley has more thiamin and niacin, however, broccoli contains more folate. Both barley and broccoli contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.

Barley Broccoli
Thiamin 0.191 MG 0.071 MG
Riboflavin 0.114 MG 0.117 MG
Niacin 4.604 MG 0.639 MG
Pantothenic acid 0.282 MG 0.573 MG
Vitamin B6 0.26 MG 0.175 MG
Folate 23 UG 63 UG

Minerals

calcium

Broccoli is a great source of calcium and it has 62% more calcium than barley - barley has 29mg of calcium per 100 grams and broccoli has 47mg of calcium.

iron

Barley is a great source of iron and it has 242% more iron than broccoli - barley has 2.5mg of iron per 100 grams and broccoli has 0.73mg of iron.

potassium

Both barley and broccoli are high in potassium. Barley is very similar to barley for potassium - barley has 280mg of potassium per 100 grams and broccoli has 316mg 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,

Barley Broccoli
beta-carotene 13 UG 361 UG
lutein + zeaxanthin 160 UG 1403 UG
alpha-carotene ~ 25 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, barley has more alpha linoleic acid (ALA) than broccoli per 100 grams.

Barley Broccoli
alpha linoleic acid 0.055 G 0.0215 G
Total 0.055 G 0.0215 G

omega 6s

Comparing omega-6 fatty acids, barley has more linoleic acid than broccoli per 100 grams.

Barley Broccoli
linoleic acid 0.505 G 0.049 G
other omega 6 ~ 0.006 G
Total 0.505 G 0.055 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Barley or Broccoli .

Note: The specific food items compared are: Barley (Barley, pearled, raw) and Broccoli (Broccoli, raw) .

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FAQ

Does barley or broccoli contain more calories in 100 grams?
Barley is high in calories and broccoli has 90% less calories than barley - barley has 352 calories in 100g and broccoli has 34 calories.

Does barley or broccoli have more carbohydrates?
By weight, barley is high in carbohydrates and broccoli has 90% fewer carbohydrates than barley - barley has 77.7g of carbs for 100g and broccoli has 6.6g of carbohydrates.

Does barley or broccoli contain more potassium?
Both barley and broccoli are high in potassium. Barley is very similar to barley for potassium - barley has 280mg of potassium in 100 grams and broccoli has 316mg of potassium.

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