Barley vs. Dates
Nutrition comparison of Barley and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
barley
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in barley and dates:
- Both dates and barley are high in calories, carbohydrates, dietary fiber and potassium.
- Barley has more thiamin and niacin, however, date contains more pantothenic acid.
- Barley is a great source of iron and protein.
- Date has more beta-carotene than barley, however, barley contains more lutein + zeaxanthin than date.
- Date is an excellent source of calcium.
USDA sources for nutritional information: Barley (Barley, pearled, raw) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and barley are high in calories. Barley has 27% more calories than date - date has 277 calories per 100 grams and barley has 352 calories.
For macronutrient ratios, barley is heavier in protein, lighter in carbs and similar to dates for fat. Barley has a macronutrient ratio of 11:86:3 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Barley | Dates | |
|---|---|---|
| Protein | 11% | 2% |
| Carbohydrates | 86% | 98% |
| Fat | 3% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both dates and barley are high in carbohydrates. Date is very similar to date for carbohydrates - date has 75g of total carbs per 100 grams and barley has 77.7g of carbohydrates.
dietary fiber
Both dates and barley are high in dietary fiber. Barley has 133% more dietary fiber than date - date has 6.7g of dietary fiber per 100 grams and barley has 15.6g of dietary fiber.
sugar
Date is high in sugar and barley has 99% less sugar than date - date has 66.5g of sugar per 100 grams and barley has 0.8g of sugar.
Protein
protein
Barley is a great source of protein and it has 448% more protein than date - date has 1.8g of protein per 100 grams and barley has 9.9g of protein.
Fat
saturated fat
Both barley and dates are low in saturated fat - barley has 0.24g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Dates and barley contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and barley has 1ug of Vitamin A.
Vitamin E
Barley and dates contain similar amounts of Vitamin E - barley has 0.02mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and barley contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and barley has 2.2ug of Vitamin K.
The B Vitamins
Barley has more thiamin and niacin, however, date contains more pantothenic acid. Both barley and dates contain significant amounts of riboflavin, Vitamin B6 and folate.
| Barley | Dates | |
|---|---|---|
| Thiamin | 0.191 MG | 0.05 MG |
| Riboflavin | 0.114 MG | 0.06 MG |
| Niacin | 4.604 MG | 1.61 MG |
| Pantothenic acid | 0.282 MG | 0.805 MG |
| Vitamin B6 | 0.26 MG | 0.249 MG |
| Folate | 23 UG | 15 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 121% more calcium than barley - date has 64mg of calcium per 100 grams and barley has 29mg of calcium.
iron
Barley is a great source of iron and it has 178% more iron than date - date has 0.9mg of iron per 100 grams and barley has 2.5mg of iron.
potassium
Both dates and barley are high in potassium. Date has 149% more potassium than barley - date has 696mg 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, date has more beta-carotene than barley per 100 grams, however, barley contains more lutein + zeaxanthin than date per 100 grams.
| Barley | Dates | |
|---|---|---|
| beta-carotene | 13 UG | 89 UG |
| lutein + zeaxanthin | 160 UG | 23 UG |
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 (%) |
Dates 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 dates or barley contain more calories in 100 grams?Both dates and barley are high in calories. Barley has 30% more calories than date - date has 277 calories in 100g and barley has 352 calories.
Does dates or barley have more carbohydrates?
By weight, both dates and barley are high in carbohydrates. date is very similar to date for carbohydrates - date has 75g of carbs for 100g and barley has 77.7g of carbohydrates.
Does dates or barley contain more calcium?
Date is a rich source of calcium and it has 120% more calcium than barley - date has 64mg of calcium in 100 grams and barley has 29mg of calcium.
Does dates or barley contain more potassium?
Both dates and barley are high in potassium. Date has 150% more potassium than barley - date has 696mg of potassium in 100 grams and barley has 280mg of potassium.