Barley vs. Coconut
Nutrition comparison of Barley and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
barley
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in barley and coconut:
- Both coconut and barley are high in calories, dietary fiber, iron and potassium.
- Barley has 6.7 times less sugar than coconut.
- Barley has more thiamin, riboflavin, niacin and Vitamin B6.
- Barley is a great source of protein.
USDA sources for nutritional information: Barley (Barley, pearled, raw) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut and barley are high in calories. Coconut is very similar to barley for calories - coconut has 354 calories per 100 grams and barley has 352 calories.
For macronutrient ratios, barley is heavier in protein, much heavier in carbs and much lighter in fat compared to coconut per calorie. Barley has a macronutrient ratio of 11:86:3 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Barley | Coconut | |
|---|---|---|
| Protein | 11% | 4% |
| Carbohydrates | 86% | 16% |
| Fat | 3% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Barley is high in carbohydrates and coconut has 80% less carbohydrates than barley - coconut has 15.2g of total carbs per 100 grams and barley has 77.7g of carbohydrates.
dietary fiber
Both coconut and barley are high in dietary fiber. Barley has 73% more dietary fiber than coconut - coconut has 9g of dietary fiber per 100 grams and barley has 15.6g of dietary fiber.
sugar
Barley has 6.7 times less sugar than coconut - coconut has 6.2g of sugar per 100 grams and barley has 0.8g of sugar.
Protein
protein
Barley is a great source of protein and it has 198% more protein than coconut - coconut has 3.3g of protein per 100 grams and barley has 9.9g of protein.
Fat
saturated fat
Coconut is high in saturated fat and barley has 99% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and barley has 0.24g of saturated fat.
Vitamins
Vitamin C
Coconut has more Vitamin C than barley - coconut has 3.3mg of Vitamin C per 100 grams and barley does not contain significant amounts.
Vitamin A
Barley and coconut contain similar amounts of Vitamin A - barley has 1ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and barley contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and barley has 0.02mg of Vitamin E.
Vitamin K
Coconut and barley contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and barley has 2.2ug of Vitamin K.
The B Vitamins
Barley has more thiamin, riboflavin, niacin and Vitamin B6. Both barley and coconut contain significant amounts of pantothenic acid and folate.
| Barley | Coconut | |
|---|---|---|
| Thiamin | 0.191 MG | 0.066 MG |
| Riboflavin | 0.114 MG | 0.02 MG |
| Niacin | 4.604 MG | 0.54 MG |
| Pantothenic acid | 0.282 MG | 0.3 MG |
| Vitamin B6 | 0.26 MG | 0.054 MG |
| Folate | 23 UG | 26 UG |
Minerals
calcium
Barley has 107% more calcium than coconut - coconut has 14mg of calcium per 100 grams and barley has 29mg of calcium.
iron
Both coconut and barley are high in iron. Coconut is very similar to coconut for iron - coconut has 2.4mg of iron per 100 grams and barley has 2.5mg of iron.
potassium
Both coconut and barley are high in potassium. Coconut has 27% more potassium than barley - coconut has 356mg of potassium per 100 grams and barley has 280mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both barley and coconut contain significant amounts of linoleic acid.
| Barley | Coconut | |
|---|---|---|
| linoleic acid | 0.505 G | 0.366 G |
| Total | 0.505 G | 0.366 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.
Barley g
()
|
Daily Values (%) |
Coconut 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 coconut or barley contain more calories in 100 grams?Both coconut and barley are high in calories. Coconut is quite similar to barley for calories - coconut has 354 calories in 100g and barley has 352 calories.
Does coconut or barley have more carbohydrates?
By weight, barley is high in carbohydrates and coconut has 80% fewer carbohydrates than barley - coconut has 15.2g of carbs for 100g and barley has 77.7g of carbohydrates.
Does coconut or barley contain more iron?
Both coconut and barley are high in iron. Coconut is very similar to coconut for iron - coconut has 2.4mg of iron in 100 grams and barley has 2.5mg of iron.
Does coconut or barley contain more potassium?
Both coconut and barley are high in potassium. Coconut has 30% more potassium than barley - coconut has 356mg of potassium in 100 grams and barley has 280mg of potassium.