Barley flour vs Whole-wheat flour: Which Is Healthier?

Barley flour and whole-wheat flour 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 whole-wheat flour 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.

Whole-wheat flour

Whole-grain wheat flour (Triticum aestivum) is made by grinding the entire wheat kernel into a fine powder. It is considered a whole grain because it contains all three parts of the wheat kernel: the bran, germ, and endosperm.

It is a good source of dietary fibers, vitamins, minerals, and antioxidants, including B vitamins, iron, zinc, and magnesium. It also contains antioxidants such as phenolic acids and flavonoids that have been linked to various health benefits, including improved heart health and blood sugar control.

Whole-grain wheat flour is commonly used in baking bread, pastries, and other baked goods and can also be used as a thickener for soups and sauces. It is a healthier option than refined flour as it retains all the nutrients from the wheat kernel and provides more fiber.

Whole-wheat flour is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin E.

Barley flour vs Whole-wheat flour 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 whole-wheat flour.

This comparison will start by comparing the caloric value of barley flour and whole-wheat flour and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Barley flour vs Whole-wheat flour Calories

Most calories in grains come from carbs.

Comparing whole-wheat flour vs barley flour for weight loss, whole-wheat flour is slightly lower in calories, with 340 calories per 100 grams, compared to 345 calories per 100 grams of barley flour.

However, both barley flour and whole-wheat flour 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 Whole-wheat flour Protein

Grains and most grain products, including barley flour and whole-wheat flour, 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.

Whole-wheat flour offers around 20% more protein than barley flour.

Whole-wheat flour has 13.2 grams of protein per 100 grams, while barley flour has 10.5 grams of protein per 100 grams.

Barley flour vs Whole-wheat flour 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 whole-wheat flour.

The total amount of carbohydrates is around 3% higher in barley flour than in whole-wheat flour. It has 74.5 grams per 100 grams, compared to 72 grams in whole-wheat flour.

There’s less sugar in whole-wheat flour than in barley flour, 50% precisely.

That said, 100 grams of whole-wheat flour contains 0.4 grams of sugar, while the same amount of barley flour contains 0.8 grams.

Lastly, let’s take a look at the dietary fiber in barley flour and whole-wheat flour.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 10.7 grams of fiber per 100 grams, whole-wheat flour is a better source of fiber than barley flour which offers 10.1 grams per 100 gram portion.

Barley flour vs Whole-wheat flour Fats

Like most other grains, barley flour and whole-wheat flour are low in fat.

Fats in barley flour and whole-wheat flour are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in barley flour and whole-wheat flour:

• Barley flour: 1.6 grams per 100 grams
• Whole-wheat flour: 2.5 per 100 grams

Speaking of saturated fats, barley flour is 25% lower in saturated fats.

Barley flour and whole-wheat flour contain 0.3 grams and 0.4 grams of saturated fat per 100 grams, respectively.

Barley flour vs Whole-wheat flour Vitamins Content

This section will discuss the vitamin content of barley flour and whole-wheat flour.

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 B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.

However, whole-wheat flour has a higher amount of vitamin B3 (Niacin), and vitamin K.

Barley flour and whole-wheat flour 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 whole-wheat flour contain side by side, so you can easily compare them.

Barley flour vs Whole-wheat flour 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 whole-wheat flour comparison focuses on their mineral content.

Barley flour is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc than whole-wheat flour.

On the other hand, whole-wheat flour is a higher amount of sodium.

Barley flour and whole-wheat flour contain the same amount of fluoride.

Check out the table below to learn how barley flour and whole-wheat flour compare when it comes to mineral content.

The Final Word

This article highlighted the similarities and differences between barley flour and whole-wheat flour.

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.