Barley vs. Egg White
Nutrition comparison of Barley and Egg White
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
barley
versus
egg white
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in barley and egg white:
- Both barley and egg white are high in protein.
- Barley has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
- Barley is a great source of iron and potassium.
- Barley is an excellent source of dietary fiber.
USDA sources for nutritional information: Barley (Barley, pearled, raw) and Egg White (Egg, white, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Barley is high in calories and egg white has 85% less calories than barley - barley has 352 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, barley is much lighter in protein, much heavier in carbs and similar to egg white for fat. Barley has a macronutrient ratio of 11:86:3 and for egg white, 91:6:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Barley | Egg White | |
|---|---|---|
| Protein | 11% | 91% |
| Carbohydrates | 86% | 6% |
| Fat | 3% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Barley is high in carbohydrates and egg white has 99% less carbohydrates than barley - barley has 77.7g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
dietary fiber
Barley is an excellent source of dietary fiber and it has more dietary fiber than egg white - barley has 15.6g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Barley and egg white contain similar amounts of sugar - barley has 0.8g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Both barley and egg white are high in protein. Barley is very similar to barley for protein - barley has 9.9g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Both barley and egg white are low in saturated fat - barley has 0.24g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin A
Barley and egg white contain similar amounts of Vitamin A - barley has 1ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Barley and egg white contain similar amounts of Vitamin E - barley has 0.02mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Barley and egg white contain similar amounts of Vitamin K - barley has 2.2ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Barley has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12. Both barley and egg white contain significant amounts of pantothenic acid.
| Barley | Egg White | |
|---|---|---|
| Thiamin | 0.191 MG | 0.004 MG |
| Riboflavin | 0.114 MG | 0.439 MG |
| Niacin | 4.604 MG | 0.105 MG |
| Pantothenic acid | 0.282 MG | 0.19 MG |
| Vitamin B6 | 0.26 MG | 0.005 MG |
| Folate | 23 UG | 4 UG |
| Vitamin B12 | ~ | 0.09 UG |
Minerals
calcium
Barley has 314% more calcium than egg white - barley has 29mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Barley is a great source of iron and it has 30 times more iron than egg white - barley has 2.5mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Barley is a great source of potassium and it has 72% more potassium than egg white - barley has 280mg of potassium per 100 grams and egg white has 163mg of potassium.
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 (%) |
Egg White 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 barley or egg white contain more calories in 100 grams?Barley is high in calories and egg white has 90% less calories than barley - barley has 352 calories in 100g and egg white has 52 calories.
Is barley or egg white better for protein?
Both barley and egg white are high in protein. Barley is very similar to barley for protein - barley has 9.9g of protein per 100 grams and egg white has 10.9g of protein.
Does barley or egg white have more carbohydrates?
By weight, barley is high in carbohydrates and egg white has 100% fewer carbohydrates than barley - barley has 77.7g of carbs for 100g and egg white has 0.73g of carbohydrates.