Barley vs. Black Beans

Nutrition comparison of Barley and Black Beans


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

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

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

  • Both barley and black beans are high in dietary fiber and potassium.
  • Barley has more niacin and Vitamin B6, however, black bean contains more folate.
  • Barley is a great source of iron and protein.
Detailed nutritional comparison of barley and black beans 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 Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.


Image of Barley src
Image of Black Beans src

Calories and Carbs

calories

Barley is high in calories and black bean has 74% less calories than barley - barley has 352 calories per 100 grams and black bean has 91 calories.

For macronutrient ratios, barley is lighter in protein, heavier in carbs and similar to black beans for fat. Barley has a macronutrient ratio of 11:86:3 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Barley Black Beans
Protein 11% 26%
Carbohydrates 86% 71%
Fat 3% 3%
Alcohol ~ ~

carbohydrates

Barley is high in carbohydrates and black bean has 79% less carbohydrates than barley - barley has 77.7g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.

dietary fiber

Both barley and black beans are high in dietary fiber. Barley has 126% more dietary fiber than black bean - barley has 15.6g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.

sugar

Barley and black beans contain similar amounts of sugar - barley has 0.8g of sugar per 100 grams and black bean has 0.23g of sugar.

Protein

protein

Barley is a great source of protein and it has 64% more protein than black bean - barley has 9.9g of protein per 100 grams and black bean has 6g of protein.

Fat

saturated fat

Both barley and black beans are low in saturated fat - barley has 0.24g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.

Vitamins

Vitamin C

Black bean has more Vitamin C than barley - black bean has 2.7mg of Vitamin C per 100 grams and barley does not contain significant amounts.

Vitamin A

Barley and black beans contain similar amounts of Vitamin A - barley has 1ug of Vitamin A per 100 grams and black bean does not contain significant amounts.

Vitamin E

Barley and black beans contain similar amounts of Vitamin E - barley has 0.02mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.

Vitamin K

Barley and black beans contain similar amounts of Vitamin K - barley has 2.2ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.

The B Vitamins

Barley has more niacin and Vitamin B6, however, black bean contains more folate. Both barley and black beans contain significant amounts of thiamin, riboflavin and pantothenic acid.

Barley Black Beans
Thiamin 0.191 MG 0.14 MG
Riboflavin 0.114 MG 0.12 MG
Niacin 4.604 MG 0.62 MG
Pantothenic acid 0.282 MG 0.184 MG
Vitamin B6 0.26 MG 0.055 MG
Folate 23 UG 61 UG

Minerals

calcium

Barley and black beans contain similar amounts of calcium - barley has 29mg of calcium per 100 grams and black bean has 35mg of calcium.

iron

Barley is a great source of iron and it has 32% more iron than black bean - barley has 2.5mg of iron per 100 grams and black bean has 1.9mg of iron.

potassium

Both barley and black beans are high in potassium. Barley is very similar to barley for potassium - barley has 280mg of potassium per 100 grams and black bean has 308mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Barley Black Beans
alpha linoleic acid 0.055 G 0.057 G
Total 0.055 G 0.057 G

omega 6s

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

Barley Black Beans
linoleic acid 0.505 G 0.068 G
Total 0.505 G 0.068 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 Black Beans (Beans, black turtle, mature seeds, canned) .

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FAQ

Does barley or black beans contain more calories in 100 grams?
Barley is high in calories and black bean has 70% less calories than barley - barley has 352 calories in 100g and black bean has 91 calories.

Does barley or black beans have more carbohydrates?
By weight, barley is high in carbohydrates and black bean has 80% fewer carbohydrates than barley - barley has 77.7g of carbs for 100g and black bean has 16.6g of carbohydrates.

Does barley or black beans contain more potassium?
Both barley and black beans are high in potassium. Barley is very similar to barley for potassium - barley has 280mg of potassium in 100 grams and black bean has 308mg of potassium.