Barley vs. Couscous

Nutrition comparison of Barley and Cooked Couscous


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

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

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

  • Both couscous and barley are high in calories.
  • Barley has more thiamin, riboflavin, niacin and Vitamin B6.
  • Barley is a great source of iron, potassium and protein.
  • Barley is an excellent source of dietary fiber.
Detailed nutritional comparison of barley and couscous 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 Couscous (Couscous, cooked) . Have a correction or suggestions? Shoot us an email.


Image of Barley src
Image of Couscous src

Calories and Carbs

calories

Both couscous and barley are high in calories. Barley has 214% more calories than couscous - couscous has 112 calories per 100 grams and barley has 352 calories.

For macronutrient ratios, barley is similar to couscous for protein, carbs and fat. Barley has a macronutrient ratio of 11:86:3 and for couscous, 14:85:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Barley Couscous
Protein 11% 14%
Carbohydrates 86% 85%
Fat 3% 2%
Alcohol ~ ~

carbohydrates

Barley is high in carbohydrates and couscous has 70% less carbohydrates than barley - couscous has 23.2g 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 10 times more dietary fiber than couscous - couscous has 1.4g of dietary fiber per 100 grams and barley has 15.6g of dietary fiber.

sugar

Couscous and barley contain similar amounts of sugar - couscous has 0.1g of sugar per 100 grams and barley has 0.8g of sugar.

Protein

protein

Barley is a great source of protein and it has 161% more protein than couscous - couscous has 3.8g of protein per 100 grams and barley has 9.9g of protein.

Fat

saturated fat

Both couscous and barley are low in saturated fat - couscous has 0.03g of saturated fat per 100 grams and barley has 0.24g of saturated fat.

Vitamins

Vitamin A

Barley and couscous contain similar amounts of Vitamin A - barley has 1ug of Vitamin A per 100 grams and couscous does not contain significant amounts.

Vitamin E

Couscous and barley contain similar amounts of Vitamin E - couscous has 0.13mg of Vitamin E per 100 grams and barley has 0.02mg of Vitamin E.

Vitamin K

Couscous and barley contain similar amounts of Vitamin K - couscous has 0.1ug 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 couscous contain significant amounts of pantothenic acid and folate.

Barley Couscous
Thiamin 0.191 MG 0.063 MG
Riboflavin 0.114 MG 0.027 MG
Niacin 4.604 MG 0.983 MG
Pantothenic acid 0.282 MG 0.371 MG
Vitamin B6 0.26 MG 0.051 MG
Folate 23 UG 15 UG

Minerals

calcium

Barley has 263% more calcium than couscous - couscous has 8mg of calcium per 100 grams and barley has 29mg of calcium.

iron

Barley is a great source of iron and it has 558% more iron than couscous - couscous has 0.38mg of iron per 100 grams and barley has 2.5mg of iron.

potassium

Barley is a great source of potassium and it has 383% more potassium than couscous - couscous has 58mg 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,

Barley Couscous
beta-carotene 13 UG ~
lutein + zeaxanthin 160 UG 25 UG

Omega-3 and Omega-6

omega 3s

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

Barley Couscous
alpha linoleic acid 0.055 G 0.003 G
Total 0.055 G 0.003 G

omega 6s

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

Barley Couscous
linoleic acid 0.505 G 0.06 G
Total 0.505 G 0.06 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 Couscous .

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

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FAQ

Does couscous or barley contain more calories in 100 grams?
Both couscous and barley are high in calories. Barley has 210% more calories than couscous - couscous has 112 calories in 100g and barley has 352 calories.

Does couscous or barley have more carbohydrates?
By weight, barley is high in carbohydrates and couscous has 70% fewer carbohydrates than barley - couscous has 23.2g of carbs for 100g and barley has 77.7g of carbohydrates.

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