Barley vs. Pumpkin Seeds
Nutrition comparison of Barley and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
barley
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in barley and pumpkin seeds:
- Both pumpkin seeds and barley are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Barley has 14 times less saturated fat than pumpkin seed.
- Barley has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pumpkin seed is a great source of calcium.
USDA sources for nutritional information: Barley (Barley, pearled, raw) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pumpkin seeds and barley are high in calories. Pumpkin seed has 27% more calories than barley - pumpkin seed has 446 calories per 100 grams and barley has 352 calories.
For macronutrient ratios, barley is lighter in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Barley has a macronutrient ratio of 11:86:3 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Barley | Pumpkin Seeds | |
|---|---|---|
| Protein | 11% | 16% |
| Carbohydrates | 86% | 46% |
| Fat | 3% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Both pumpkin seeds and barley are high in carbohydrates. Barley has 45% more carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and barley has 77.7g of carbohydrates.
dietary fiber
Both pumpkin seeds and barley are high in dietary fiber. Pumpkin seed has 18% more dietary fiber than barley - pumpkin seed has 18.4g of dietary fiber per 100 grams and barley has 15.6g of dietary fiber.
sugar
Barley and pumpkin seeds contain similar amounts of sugar - barley has 0.8g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both pumpkin seeds and barley are high in protein. Pumpkin seed has 87% more protein than barley - pumpkin seed has 18.6g of protein per 100 grams and barley has 9.9g of protein.
Fat
saturated fat
Barley has 14 times less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and barley has 0.24g of saturated fat.
Vitamins
Vitamin C
Pumpkin seeds and barley contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and barley does not contain significant amounts.
Vitamin A
Pumpkin seeds and barley contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and barley has 1ug of Vitamin A.
Vitamin E
Barley and pumpkin seeds contain similar amounts of Vitamin E - barley has 0.02mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Barley and pumpkin seeds contain similar amounts of Vitamin K - barley has 2.2ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Barley has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both barley and pumpkin seeds contain significant amounts of riboflavin.
| Barley | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.191 MG | 0.034 MG |
| Riboflavin | 0.114 MG | 0.052 MG |
| Niacin | 4.604 MG | 0.286 MG |
| Pantothenic acid | 0.282 MG | 0.056 MG |
| Vitamin B6 | 0.26 MG | 0.037 MG |
| Folate | 23 UG | 9 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 90% more calcium than barley - pumpkin seed has 55mg of calcium per 100 grams and barley has 29mg of calcium.
iron
Both pumpkin seeds and barley are high in iron. Pumpkin seed has 32% more iron than barley - pumpkin seed has 3.3mg of iron per 100 grams and barley has 2.5mg of iron.
potassium
Both pumpkin seeds and barley are high in potassium. Pumpkin seed has 228% more potassium than barley - pumpkin seed has 919mg 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 pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
| Barley | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.077 G |
| Total | 0.055 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than barley per 100 grams.
| Barley | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.505 G | 8.759 G |
| Total | 0.505 G | 8.759 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 Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Barley g
()
|
Daily Values (%) |
Pumpkin Seeds 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 pumpkin seeds or barley contain more calories in 100 grams?Both pumpkin seeds and barley are high in calories. Pumpkin seed has 30% more calories than barley - pumpkin seed has 446 calories in 100g and barley has 352 calories.
Does pumpkin seeds or barley have more carbohydrates?
By weight, both pumpkin seeds and barley are high in carbohydrates. barley has 50% more carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and barley has 77.7g of carbohydrates.
Does pumpkin seeds or barley contain more iron?
Both pumpkin seeds and barley are high in iron. Pumpkin seed has 30% more iron than barley - pumpkin seed has 3.3mg of iron in 100 grams and barley has 2.5mg of iron.
Does pumpkin seeds or barley contain more potassium?
Both pumpkin seeds and barley are high in potassium. Pumpkin seed has 230% more potassium than barley - pumpkin seed has 919mg of potassium in 100 grams and barley has 280mg of potassium.