Barley vs Pink or Red Lentils: Which Is Healthier?

Although barley and pink or red lentils belong to different food groups, while barley belong is a grain, and pink or red lentils 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 and pink or red lentils, 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 and pink or red lentils compare specifically.
Barley
Barley (Hordeum vulgare) is a cereal grain widely grown in many parts of the world and has been a staple food for thousands of years. It is closely related to wheat and oats.
Barley 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 is commonly used in brewing beer, animal feed, and as a food grain. It can be used in soups, stews, and as a side dish, either whole or ground into flour. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.
Barley 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 is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).
It also contains a good amount of Vitamin B2 (Riboflavin), and Vitamin B6 (Pyroxidine) and some Vitamin B5 (Pantothenic acid), Vitamin B9 (Folate), and Vitamin E.
Pink or Red Lentils
Pink or red lentils (Lens culinaris) are a type of legume native to Southwest Asia.
They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their mild, slightly nutty flavor.
Pink and red lentils 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 lentil soup, curry, and all types of salads.
In addition to being a nutritious food, pink and red lentils 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.
Pink or Red Lentils are an excellent source of Vitamin B1 (Thiamine), Vitamin B9 (Folate), and Vitamin K.
They also contain a good amount of Vitamin B6 (Pyroxidine), and Vitamin E and some Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).
Barley vs Pink or Red Lentils Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing barley vs pink or red lentils.
This comparison will start by comparing the caloric value of barley and pink or red lentils and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Barley | Pink or Red Lentils | |
---|---|---|
Energy | 354 kcal | 358 kcal |
Carbs | 73.5 g | 63.1 g |
Sugar | 0.8 g | 7.5 g |
Fiber | 17.3 g | 10.8 g |
Protein | 12.5 g | 23.9 g |
Fat | 2.3 g | 2.17 g |
Saturated Fat | 0.482 g | 0.379 g |
Barley vs Pink or Red Lentils 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 barley vs pink or red lentils for weight loss, barley is slightly lower in calories, with 354 calories per 100 grams, compared to 358 calories per 100 grams of pink or red lentils.
However, both barley and pink or red lentils 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 vs Pink or Red Lentils Protein
Legumes and most legume products, including barley and pink or red lentils, are important sources of plant-based protein.
Pink or Red Lentils offer around 48% more protein than barley.
Pink or Red Lentils have 23.9 grams of protein per 100 grams, while barley has 12.5 grams of protein per 100 grams.
Barley vs Pink or Red Lentils 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 and pink or red lentils.
The total amount of carbohydrates is around 14% higher in barley than in pink or red lentils. It have 73.5 grams per 100 grams, compared to 63.1 grams in pink or red lentils.
There’s less sugar in barley than in pink or red lentils, 90% precisely.
One handful of barley (28 grams) contains 0.2 grams of sugar, while the same amount of pink or red lentils contains 2.1 grams.
Lastly, let’s take a look at the dietary fiber in barley and pink or red lentils.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 4.8 grams of fiber per portion, barley is a better source of fiber than pink or red lentils which barley offers 3 grams per portion.
Barley vs Pink or Red Lentils Fats
Like most other grains and legumes, with the exception of lupins and peanuts, barley and pink or red lentils are low in fat.
Fats in barley and pink or red lentils are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in barley and pink or red lentils:
- Barley: 2.3 grams per 100 grams
- Pink or Red Lentils: 2.2 per 100 grams
Speaking of saturated fats, pink or red lentils are 20% lower in saturated fats.
Pink or Red Lentils and barley contain 0.4 grams and 0.5 grams of saturated fat per 100 grams, respectively.
Barley vs Pink or Red Lentils Vitamins Content
This section will discuss the vitamin content of barley and pink or red lentils.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Barley has a higher amount of vitamin A, vitamin C, vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
However, pink or red lentils have a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), and vitamin B3 (Niacin).
Barley and pink or red lentils contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins barley and pink or red lentils contain side by side, so you can easily compare them.
Barley | Pink or Red Lentils | |
---|---|---|
Vitamin A | 22 IU | 58 IU |
Vitamin C | 0 | 1.7 mg |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.646 mg | 0.51 mg |
Vitamin B2 (Riboflavin) | 0.285 mg | 0.106 mg |
Vitamin B3 (Niacin) | 4.6 mg | 1.5 mg |
Vitamin B5 (Pantothenic acid) | 0.282 mg | 0.348 mg |
Vitamin B6 (Pyroxidine) | 0.318 mg | 0.403 mg |
Vitamin B9 (Folate) | 19 µg | 204 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 0.57 mg | 1.95 mg |
Vitamin K | 2.2 µg | 70 µg |
Barley vs Pink or Red Lentils 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 and pink or red lentils comparison focuses on their mineral content.
Barley is a better source of calcium, copper, fluoride, iron, phosphorus, potassium, and zinc than pink or red lentils.
On the other hand, pink or red lentils are a higher amount of magnesium, manganese, selenium, and sodium.
Check out the table below to learn how barley and pink or red lentils compare when it comes to mineral content.
Barley | Pink or Red Lentils | |
---|---|---|
Calcium | 33 mg | 48 mg |
Copper | 0.498 mg | 1.3 mg |
Fluoride | 0 | 2.2 µg |
Iron | 3.6 mg | 7.39 mg |
Magnesium | 133 mg | 59 mg |
Manganese | 1.94 mg | 1.72 mg |
Phosphorus | 264 mg | 294 mg |
Potassium | 452 mg | 668 mg |
Selenium | 37.7 µg | 0 |
Sodium | 12 mg | 7 mg |
Zinc | 2.77 mg | 3.6 mg |
The Final Word
Barley and pink or red lentils are highly nutritious and a great addition to a plant-based diet.
Both barley and pink or red lentils 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.
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.
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