Barley flour vs White rice: How To Choose?
Barley flour and white rice belong to the grains food group, one of the staple food groups for people on a plant-based diet.
Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.
They also provide a small amount of protein and healthy fats.
However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.
This article will thoroughly compare barley flour and white rice and help you learn more about their similarities and differences.
Barley flour
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.
White rice
White rice (Oryza sativa) has had its husk, bran, and germ removed, leaving only the starchy endosperm. This process, called milling, makes the rice less nutritious but increases its shelf life and gives it a lighter color and texture.
White rice is a good source of carbohydrates, small amounts of protein, and fiber. It is gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.
White rice is a staple food in many cultures and is often used as a side dish, in soups and stews, and as an ingredient in salads and sushi. It is also considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet.
White rice is a gluten-free alternative to wheat-based products, making it a good option for people with gluten sensitivities or celiac disease. However, brown rice and other types of whole grains are less nutritious than brown rice, as it has had its bran and germ removed.
White rice is an excellent source of Vitamin B5 (Pantothenic acid).
It also contains a good amount of Vitamin B3 (Niacin) and some Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B6 (Pyroxidine).
Barley flour vs White rice 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 white rice.
This comparison will start by comparing the caloric value of barley flour and white rice and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Barley flour | White rice | |
---|---|---|
Energy | 345 kcal | 360 kcal |
Carbs | 74.5 g | 79.3 g |
Sugar | 0.8 g | 1.88 g |
Fiber | 10.1 g | 3.3 g |
Protein | 10.5 g | 6.61 g |
Fat | 1.6 g | 0.58 g |
Saturated Fat | 0.335 g | 0.158 g |
Barley flour vs White rice Calories
Most calories in grains come from carbs.
Comparing barley flour vs white rice for weight loss, barley flour is slightly lower in calories, with 345 calories per 100 grams, compared to 360 calories per 100 grams of white rice.
However, both barley flour and white rice 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 White rice Protein
Grains and most grain products, including barley flour and white rice, are important sources of plant-based protein.
However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.
That said, you can combine grains with legumes to get a complete protein.
Barley flour offers around 37% more protein than white rice.
Barley flour has 10.5 grams of protein per 100 grams, while white rice has 6.6 grams of protein per 100 grams.
Barley flour vs White rice 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 white rice.
The total amount of carbohydrates is around 6% higher in white rice than in barley flour. It has 79.3 grams per 100 grams, compared to 74.5 grams in barley flour.
There’s less sugar in barley flour than in white rice, 58% precisely.
That said, 100 grams of barley flour contains 0.8 grams of sugar, while the same amount of white rice contains 1.9 grams.
Lastly, let’s take a look at the dietary fiber in barley flour and white rice.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 10.1 grams of fiber per 100 grams, barley flour is a better source of fiber than white rice which barley flour offers 3.3 grams per 100 gram portion.
Barley flour vs White rice Fats
Like most other grains, barley flour and white rice are low in fat.
Fats in barley flour and white rice are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in barley flour and white rice:
- Barley flour: 1.6 grams per 100 grams
- White rice: 0.6 per 100 grams
Speaking of saturated fats, white rice is 33% lower in saturated fats.
White rice and barley flour contain 0.2 grams and 0.3 grams of saturated fat per 100 grams, respectively.
Barley flour vs White rice Vitamins Content
This section will discuss the vitamin content of barley flour and white rice.
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 A, vitamin B5 (Pantothenic acid), and vitamin B9 (Folate).
However, white rice has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin E, and vitamin K.
Barley flour and white rice contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins barley flour and white rice contain side by side, so you can easily compare them.
Barley flour | White rice | |
---|---|---|
Vitamin A | 0 | 62 IU |
Vitamin C | 0 | 0 |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.37 mg | 0.07 mg |
Vitamin B2 (Riboflavin) | 0.114 mg | 0.048 mg |
Vitamin B3 (Niacin) | 6.27 mg | 1.6 mg |
Vitamin B5 (Pantothenic acid) | 0.145 mg | 1.34 mg |
Vitamin B6 (Pyroxidine) | 0.396 mg | 0.145 mg |
Vitamin B9 (Folate) | 8 µg | 9 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 0.57 mg | 0.37 mg |
Vitamin K | 2.2 µg | 0.5 µg |
Barley flour vs White rice 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 white rice comparison focuses on their mineral content.
Barley flour is a better source of manganese, and selenium than white rice.
On the other hand, white rice is a higher amount of calcium, copper, iron, magnesium, phosphorus, potassium, sodium, and zinc.
Barley flour and white rice contain the same amount of fluoride.
Check out the table below to learn how barley flour and white rice compare when it comes to mineral content.
Barley flour | White rice | |
---|---|---|
Calcium | 32 mg | 9 mg |
Copper | 0.343 mg | 0.11 mg |
Fluoride | 0 | 0 |
Iron | 2.68 mg | 0.8 mg |
Magnesium | 96 mg | 35 mg |
Manganese | 1.03 mg | 1.1 mg |
Phosphorus | 296 mg | 108 mg |
Potassium | 309 mg | 86 mg |
Selenium | 37.7 µg | 78.8 µg |
Sodium | 4 mg | 1 mg |
Zinc | 2 mg | 1.16 mg |
The Final Word
This article highlighted the similarities and differences between barley flour and white rice.
Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.
Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.
They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.
Grains are also a staple food and an important source of food security in many parts of the world.
Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.
- Barley flour Nutrients, U.S. Department of Agriculture, Agricultural Research Service https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/nutrients
-
White rice Nutrients, U.S. Department of Agriculture, Agricultural Research Service https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/nutrients
-
Listing of vitamins, Harvard Health Publishing, Harvard Medical School https://www.health.harvard.edu/staying-healthy/listing_of_vitamins/
-
Appendix 7. Nutritional goals for age-sex groups based on dietary reference intakes and Dietary Guidelines recommendations. (n.d.).
https://health.gov/dietaryguidelines/2015/guidelines/appendix-7/
-
International tables of glycemic index and glycemic load values 2021: a systematic review
https://academic.oup.com/ajcn/article/114/5/1625/6320814?login=false
-
Health Claim Notification for Saturated Fat, Cholesterol, and Trans Fat, and Reduced Risk of Heart Disease
https://www.fda.gov/food/food-labeling-nutrition/health-claim-notification-saturated-fat-cholesterol-and-trans-fat-and-reduced-risk-heart-disease
-
Nutrient Recommendations: Dietary Reference Intakes (DRI), Food and Nutrition Board of the National Academies of Sciences Engineering, and Medicine
https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx
-
Protein And Amino Acid Requirements In Human Nutrition, WHO
https://apps.who.int/iris/bitstream/handle/10665/43411/WHO_TRS_935_eng.pdf
-
Nutrition Facts Labeling RDIs Nutrients, U.S. Food and Drug Administration
https://www.fda.gov/media/99069/download
-
Nutrition Facts Labeling DRVs Food Components, U.S. Food and Drug Administration
https://www.fda.gov/media/99059/download
- It's written and or reviewed by an expert.
- We cite relevant studies and trusted sources.
- It's regularly updated.
Read more about our process and team.