Barley vs. Turkey
Nutrition comparison of Barley and Cooked Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
barley
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in barley and turkey:
- Both barley and turkey are high in calories, potassium and protein.
- Barley has 7.8 times less saturated fat than turkey.
- Barley has more thiamin and folate, however, turkey contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Barley has signficantly less cholesterol than turkey.
- Barley is a great source of iron.
- Barley is an excellent source of dietary fiber.
USDA sources for nutritional information: Barley (Barley, pearled, raw) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both barley and turkey are high in calories. Barley has 86% more calories than turkey - barley has 352 calories per 100 grams and turkey has 189 calories.
For macronutrient ratios, barley is much lighter in protein, much heavier in carbs and much lighter in fat compared to turkey per calorie. Barley has a macronutrient ratio of 11:86:3 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Barley | Turkey | |
|---|---|---|
| Protein | 11% | 63% |
| Carbohydrates | 86% | ~ |
| Fat | 3% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Barley is high in carbohydrates and turkey has 100% less carbohydrates than barley - barley has 77.7g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
dietary fiber
Barley is an excellent source of dietary fiber and it has more dietary fiber than turkey - barley has 15.6g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Barley and turkey contain similar amounts of sugar - barley has 0.8g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Both barley and turkey are high in protein. Turkey has 188% more protein than barley - barley has 9.9g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Barley has 7.8 times less saturated fat than turkey - barley has 0.24g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both turkey and barley are low in trans fat - turkey has 0.1g of trans fat per 100 grams and barley does not contain significant amounts.
cholesterol
Barley has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and barley does not contain significant amounts.
Vitamins
Vitamin A
Barley and turkey contain similar amounts of Vitamin A - barley has 1ug of Vitamin A per 100 grams and turkey has 12ug of Vitamin A.
Vitamin D
Turkey has more Vitamin D than barley - turkey has 15iu of Vitamin D per 100 grams and barley does not contain significant amounts.
Vitamin E
Barley and turkey contain similar amounts of Vitamin E - barley has 0.02mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
Vitamin K
Barley and turkey contain similar amounts of Vitamin K - barley has 2.2ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Barley has more thiamin and folate, however, turkey contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
| Barley | Turkey | |
|---|---|---|
| Thiamin | 0.191 MG | 0.045 MG |
| Riboflavin | 0.114 MG | 0.281 MG |
| Niacin | 4.604 MG | 9.573 MG |
| Pantothenic acid | 0.282 MG | 0.948 MG |
| Vitamin B6 | 0.26 MG | 0.616 MG |
| Folate | 23 UG | 9 UG |
| Vitamin B12 | ~ | 1.02 UG |
Minerals
calcium
Barley has 107% more calcium than turkey - barley has 29mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Barley is a great source of iron and it has 129% more iron than turkey - barley has 2.5mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Both barley and turkey are high in potassium. Barley has 17% more potassium than turkey - barley has 280mg of potassium per 100 grams and turkey has 239mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both barley and turkey contain significant amounts of alpha linoleic acid (ALA).
| Barley | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.108 G |
| DHA | ~ | 0.005 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.055 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than barley per 100 grams.
| Barley | Turkey | |
|---|---|---|
| linoleic acid | 0.505 G | 1.873 G |
| other omega 6 | ~ | 0.01 G |
| Total | 0.505 G | 1.883 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.
Barley g
()
|
Daily Values (%) |
Cooked Turkey 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 turkey contain more calories in 100 grams?Both barley and turkey are high in calories. Barley has 90% more calories than turkey - barley has 352 calories in 100g and turkey has 189 calories.
Is barley or turkey better for protein?
Both barley and turkey are high in protein. Turkey has 190% more protein than barley - barley has 9.9g of protein per 100 grams and turkey has 28.6g of protein.
Does barley or turkey have more carbohydrates?
By weight, barley is high in carbohydrates and turkey has 100% fewer carbohydrates than barley - barley has 77.7g of carbs for 100g and turkey has 0.06g of carbohydrates.
Does barley or turkey contain more potassium?
Both barley and turkey are high in potassium. Barley has 20% more potassium than turkey - barley has 280mg of potassium in 100 grams and turkey has 239mg of potassium.