Whole Wheat Bread vs. Barley

Nutrition comparison of Whole Wheat Bread and Barley


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

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

For a quick recap of significant nutrients and differences in whole wheat bread and barley:

  • Both whole wheat bread and barley are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Barley has 6.9 times less sugar than whole wheat bread.
  • Whole wheat bread has more folate.
  • Whole wheat bread is an excellent source of calcium.
Detailed nutritional comparison of whole wheat bread and barley 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Barley (Barley, pearled, raw) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Bread src
Image of Barley src

Calories and Carbs

calories

Both whole wheat bread and barley are high in calories. Barley has 33% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and barley has 352 calories.

Whole Wheat Bread Barley
Protein 20% 11%
Carbohydrates 65% 86%
Fat 14% 3%
Alcohol ~ ~

carbohydrates

Both whole wheat bread and barley are high in carbohydrates. Barley has 79% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and barley has 77.7g of carbohydrates.

dietary fiber

Both whole wheat bread and barley are high in dietary fiber. Barley has 111% more dietary fiber than whole wheat bread - whole wheat bread has 7.4g of dietary fiber per 100 grams and barley has 15.6g of dietary fiber.

sugar

Barley has 6.9 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and barley has 0.8g of sugar.



Protein

protein

Both whole wheat bread and barley are high in protein. Whole wheat bread has 35% more protein than barley - whole wheat bread has 13.4g of protein per 100 grams and barley has 9.9g of protein.

Fat

saturated fat

Both whole wheat bread and barley are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and barley has 0.24g of saturated fat.

Vitamins

Vitamin C

Whole wheat bread and barley contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and barley does not contain significant amounts.

Vitamin A

Barley and whole wheat bread contain similar amounts of Vitamin A - barley has 1ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.

Vitamin E

Whole wheat bread and barley contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and barley has 0.02mg of Vitamin E.

Vitamin K

Whole wheat bread and barley contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and barley has 2.2ug of Vitamin K.

The B Vitamins

Whole wheat bread has more folate. Both whole wheat bread and barley contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.

Whole Wheat Bread Barley
Thiamin 0.279 MG 0.191 MG
Riboflavin 0.131 MG 0.114 MG
Niacin 4.042 MG 4.604 MG
Pantothenic acid 0.336 MG 0.282 MG
Vitamin B6 0.263 MG 0.26 MG
Folate 75 UG 23 UG

Minerals

calcium

Whole wheat bread is an excellent source of calcium and it has 255% more calcium than barley - whole wheat bread has 103mg of calcium per 100 grams and barley has 29mg of calcium.

iron

Both whole wheat bread and barley are high in iron. is very similar to whole wheat bread for iron - whole wheat bread has 2.5mg of iron per 100 grams and barley has 2.5mg of iron.

potassium

Both whole wheat bread and barley are high in potassium. Barley has 22% more potassium than whole wheat bread - whole wheat bread has 230mg 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 whole wheat bread and barley contain significant amounts of lutein + zeaxanthin.

Whole Wheat Bread Barley
beta-carotene 1 UG 13 UG
lutein + zeaxanthin 94 UG 160 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than barley per 100 grams.

Whole Wheat Bread Barley
alpha linoleic acid 0.205 G 0.055 G
Total 0.205 G 0.055 G

omega 6s

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

Whole Wheat Bread Barley
other omega 6 0.002 G ~
linoleic acid 1.667 G 0.505 G
Total 1.669 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Barley (Barley, pearled, raw) .

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