Barley flour vs Kidney Beans: What’s The Difference?
Although barley flour and kidney beans belong to different food groups, while barley flour belong is a grain, and kidney beans belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.
That’s why we decided to create an in-depth article that compares barley flour and kidney beans, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.
Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.
Now, let’s see how barley flour and kidney beans compare specifically.
Barley flour (Hordeum vulgare) is made from ground barley, which is a type of cereal grain that is grown in many parts of the world.
It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. It is also rich in antioxidants and protein, making it a valuable food for vegetarians and vegans.
Barley flour is commonly used in baking, particularly in traditional dishes such as bread and porridge. It has a slightly sweet, nutty flavor and can be used as a substitute for wheat flour in most recipes. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.
Barley flour is considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it can be grown in poor soil conditions and is resistant to pests and diseases.
Barley flour is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).
It also contains a good amount of Vitamin B6 (Pyroxidine) and some Vitamin B2 (Riboflavin), and Vitamin E.
Kidney beans (Phaseolus vulgaris) are a type of legume native to Central and South America.
They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their rich, nutty flavor.
Kidney beans are also a good source of several important nutrients, including potassium, iron, and B vitamins.
They can be enjoyed in a variety of dishes, such as kidney bean soup, chili, and salads.
In addition to being a nutritious food, kidney beans have been shown to have a number of potential health benefits.
They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.
Kidney Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin K and some Vitamin C.
Barley flour vs Kidney Beans Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing barley flour vs kidney beans.
This comparison will start by comparing the caloric value of barley flour and kidney beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Barley flour||Kidney Beans|
|Energy||345 kcal||333 kcal|
|Carbs||74.5 g||60 g|
|Sugar||0.8 g||2.23 g|
|Fiber||10.1 g||24.9 g|
|Protein||10.5 g||23.6 g|
|Fat||1.6 g||0.83 g|
|Saturated Fat||0.335 g||0.12 g|
Barley flour vs Kidney Beans Calories
Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.
Comparing kidney beans vs barley flour for weight loss, kidney beans are slightly lower in calories, with 333 calories per 100 grams, compared to 345 calories per 100 grams of barley flour.
However, both barley flour and kidney beans can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Barley flour vs Kidney Beans Protein
Legumes and most legume products, including barley flour and kidney beans, are important sources of plant-based protein.
Kidney Beans offer around 56% more protein than barley flour.
Kidney Beans have 23.6 grams of protein per 100 grams, while barley flour has 10.5 grams of protein per 100 grams.
Barley flour vs Kidney Beans Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in barley flour and kidney beans.
The total amount of carbohydrates is around 19% higher in barley flour than in kidney beans. It have 74.5 grams per 100 grams, compared to 60 grams in kidney beans.
There’s less sugar in barley flour than in kidney beans, 67% precisely.
One handful of barley flour (28 grams) contains 0.2 grams of sugar, while the same amount of kidney beans contains 0.6 grams.
Lastly, let’s take a look at the dietary fiber in barley flour and kidney beans.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 7 grams of fiber per portion, kidney beans are a better source of fiber than barley flour which offer 2.8 grams per portion.
Barley flour vs Kidney Beans Fats
Like most other grains and legumes, with the exception of lupins and peanuts, barley flour and kidney beans are low in fat.
Fats in barley flour and kidney beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in barley flour and kidney beans:
- Barley flour: 1.6 grams per 100 grams
- Kidney Beans: 0.8 per 100 grams
Speaking of saturated fats, kidney beans are 67% lower in saturated fats.
Kidney Beans and barley flour contain 0.1 grams and 0.3 grams of saturated fat per 100 grams, respectively.
Barley flour vs Kidney Beans Vitamins Content
This section will discuss the vitamin content of barley flour and kidney beans.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Barley flour has a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.
However, kidney beans have a higher amount of vitamin B3 (Niacin), and vitamin E.
Barley flour and kidney beans contain the same amount of vitamin A, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins barley flour and kidney beans contain side by side, so you can easily compare them.
|Barley flour||Kidney Beans|
|Vitamin C||0||4.5 mg|
|Vitamin B1 (Thiamine)||0.37 mg||0.529 mg|
|Vitamin B2 (Riboflavin)||0.114 mg||0.219 mg|
|Vitamin B3 (Niacin)||6.27 mg||2.06 mg|
|Vitamin B5 (Pantothenic acid)||0.145 mg||0.78 mg|
|Vitamin B6 (Pyroxidine)||0.396 mg||0.397 mg|
|Vitamin B9 (Folate)||8 µg||394 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.57 mg||0.22 mg|
|Vitamin K||2.2 µg||19 µg|
Barley flour vs Kidney Beans Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the barley flour and kidney beans comparison focuses on their mineral content.
Barley flour is a better source of calcium, copper, fluoride, iron, magnesium, phosphorus, potassium, sodium, and zinc than kidney beans.
On the other hand, kidney beans are a higher amount of manganese, and selenium.
Check out the table below to learn how barley flour and kidney beans compare when it comes to mineral content.
|Barley flour||Kidney Beans|
|Calcium||32 mg||143 mg|
|Copper||0.343 mg||0.958 mg|
|Iron||2.68 mg||8.2 mg|
|Magnesium||96 mg||140 mg|
|Manganese||1.03 mg||1.02 mg|
|Phosphorus||296 mg||407 mg|
|Potassium||309 mg||1410 mg|
|Selenium||37.7 µg||3.2 µg|
|Sodium||4 mg||24 mg|
|Zinc||2 mg||2.79 mg|
The Final Word
Barley flour and kidney beans are highly nutritious and a great addition to a plant-based diet.
Both barley flour and kidney beans are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.
Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.
Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.
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