Barley vs. Pork

Nutrition comparison of Barley and Cooked Pork


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

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

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

  • Both pork and barley are high in calories, potassium and protein.
  • Barley is a great source of iron.
  • Barley is an excellent source of dietary fiber.
  • Pork has more thiamin and Vitamin B12, however, barley contains more folate.
Detailed nutritional comparison of barley and pork 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 Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.


Image of Barley src
Image of Pork src

Calories and Carbs

calories

Both pork and barley are high in calories. Barley has 19% more calories than pork - pork has 297 calories per 100 grams and barley has 352 calories.

For macronutrient ratios, barley is much lighter in protein, much heavier in carbs and much lighter in fat compared to pork per calorie. Barley has a macronutrient ratio of 11:86:3 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Barley Pork
Protein 11% 36%
Carbohydrates 86% ~
Fat 3% 65%
Alcohol ~ ~

carbohydrates

Barley is high in carbohydrates and pork has less carbohydrates than barley - barley has 77.7g of total carbs per 100 grams and pork does not contain significant amounts.

dietary fiber

Barley is an excellent source of dietary fiber and it has more dietary fiber than pork - barley has 15.6g of dietary fiber per 100 grams and pork does not contain significant amounts.

sugar

Barley and pork contain similar amounts of sugar - barley has 0.8g of sugar per 100 grams and pork does not contain significant amounts.

Protein

protein

Both pork and barley are high in protein. Pork has 159% more protein than barley - pork has 25.7g of protein per 100 grams and barley has 9.9g of protein.

Fat

saturated fat

Pork is high in saturated fat and barley has 97% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and barley has 0.24g of saturated fat.

cholesterol

Barley has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and barley does not contain significant amounts.

Vitamins

Vitamin C

Pork has more Vitamin C than barley - pork has 0.7mg of Vitamin C per 100 grams and barley does not contain significant amounts.

Vitamin A

Pork and barley contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and barley has 1ug of Vitamin A.

Vitamin D

Pork has more Vitamin D than barley - pork has 21iu of Vitamin D per 100 grams and barley does not contain significant amounts.

Vitamin E

Pork and barley contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and barley has 0.02mg of Vitamin E.

Vitamin K

Barley and pork contain similar amounts of Vitamin K - barley has 2.2ug of Vitamin K per 100 grams and pork does not contain significant amounts.

The B Vitamins

Pork has more thiamin and Vitamin B12, however, barley contains more folate. Both barley and pork contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.

Barley Pork
Thiamin 0.191 MG 0.706 MG
Riboflavin 0.114 MG 0.22 MG
Niacin 4.604 MG 4.206 MG
Pantothenic acid 0.282 MG 0.52 MG
Vitamin B6 0.26 MG 0.391 MG
Folate 23 UG 6 UG
Vitamin B12 ~ 0.54 UG

Minerals

calcium

Pork and barley contain similar amounts of calcium - pork has 22mg of calcium per 100 grams and barley has 29mg of calcium.

iron

Barley is a great source of iron and it has 94% more iron than pork - pork has 1.3mg of iron per 100 grams and barley has 2.5mg of iron.

potassium

Both pork and barley are high in potassium. Pork has 29% more potassium than barley - pork has 362mg of potassium per 100 grams and barley has 280mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both barley and pork contain significant amounts of alpha linoleic acid (ALA).

Barley Pork
alpha linoleic acid 0.055 G 0.07 G
Total 0.055 G 0.07 G

omega 6s

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

Barley Pork
linoleic acid 0.505 G 1.64 G
other omega 6 ~ 0.08 G
Total 0.505 G 1.72 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.

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

Barley g

()
Daily Values (%)

Cooked Pork g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G