White Bread vs. Barley
Nutrition comparison of White Bread and Barley
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
barley
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and barley:
- Both white bread and barley are high in calories, carbohydrates, dietary fiber, iron and protein.
- Barley has 5.2 times less sugar than white bread.
- Barley is a great source of potassium.
- White bread has more thiamin, riboflavin and folate, however, barley contains more Vitamin B6.
- White bread is an excellent source of calcium.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Barley (Barley, pearled, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and barley are high in calories. Barley has 48% more calories than white bread - white bread has 238 calories per 100 grams and barley has 352 calories.
For macronutrient ratios, white bread is heavier in protein, lighter in carbs and heavier in fat compared to barley per calorie. White bread has a macronutrient ratio of 18:74:8 and for barley, 11:86:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Barley | |
|---|---|---|
| Protein | 18% | 11% |
| Carbohydrates | 74% | 86% |
| Fat | 8% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Both white bread and barley are high in carbohydrates. Barley has 77% more carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and barley has 77.7g of carbohydrates.
dietary fiber
Both white bread and barley are high in dietary fiber. Barley has 70% more dietary fiber than white bread - white bread has 9.2g of dietary fiber per 100 grams and barley has 15.6g of dietary fiber.
sugar
Barley has 5.2 times less sugar than white bread - white bread has 5g of sugar per 100 grams and barley has 0.8g of sugar.
Protein
protein
Both white bread and barley are high in protein. White bread has a little more protein (8%) than barley by weight - white bread has 10.7g of protein per 100 grams and barley has 9.9g of protein.
Fat
saturated fat
Both white bread and barley are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and barley has 0.24g of saturated fat.
trans fat
Both white bread and barley are low in trans fat - white bread has 0.03g of trans fat per 100 grams and barley does not contain significant amounts.
Vitamins
Vitamin A
Barley and white bread contain similar amounts of Vitamin A - barley has 1ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and barley contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and barley has 0.02mg of Vitamin E.
Vitamin K
White bread and barley contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and barley has 2.2ug of Vitamin K.
The B Vitamins
White bread has more thiamin, riboflavin and folate, however, barley contains more Vitamin B6. Both white bread and barley contain significant amounts of niacin and pantothenic acid.
| White Bread | Barley | |
|---|---|---|
| Thiamin | 0.51 MG | 0.191 MG |
| Riboflavin | 0.255 MG | 0.114 MG |
| Niacin | 4.455 MG | 4.604 MG |
| Pantothenic acid | 0.455 MG | 0.282 MG |
| Vitamin B6 | 0.08 MG | 0.26 MG |
| Folate | 127 UG | 23 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 22 times more calcium than barley - white bread has 684mg of calcium per 100 grams and barley has 29mg of calcium.
iron
Both white bread and barley are high in iron. White bread has 96% more iron than barley - white bread has 4.9mg of iron per 100 grams and barley has 2.5mg of iron.
potassium
Barley is a great source of potassium and it has 120% more potassium than white bread - white bread has 127mg 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, both white bread and barley contain small amounts of beta-carotene.
| White Bread | Barley | |
|---|---|---|
| beta-carotene | 2 UG | 13 UG |
| lutein + zeaxanthin | 25 UG | 160 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white bread and barley contain significant amounts of alpha linoleic acid (ALA).
| White Bread | Barley | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.055 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, both white bread and barley contain significant amounts of linoleic acid.
| White Bread | Barley | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 0.505 G |
| Total | 0.881 G | 0.505 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: White Bread (Bread, white wheat) and Barley (Barley, pearled, raw) .
White Bread g
()
|
Daily Values (%) |
Barley 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 white bread or barley contain more calories in 100 grams?Both white bread and barley are high in calories. Barley has 50% more calories than white bread - white bread has 238 calories in 100g and barley has 352 calories.
Does white bread or barley have more carbohydrates?
By weight, both white bread and barley are high in carbohydrates. barley has 80% more carbohydrates than white bread - white bread has 43.9g of carbs for 100g and barley has 77.7g of carbohydrates.
Does white bread or barley contain more calcium?
White bread is a rich source of calcium and it has 22 times more calcium than barley - white bread has 684mg of calcium in 100 grams and barley has 29mg of calcium.
Does white bread or barley contain more iron?
Both white bread and barley are high in iron. White bread has 100% more iron than barley - white bread has 4.9mg of iron in 100 grams and barley has 2.5mg of iron.