Barley vs Quinoa: How Do They Compare?

This article explains the key similarities and differences between barley and quinoa, foods from the grains food group. Read on to learn more about the barley vs quinoa comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on January 31, 2023.

Barley and quinoa 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 and quinoa and help you learn more about their similarities and differences.

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.

Quinoa

Quinoa (Chenopodium quinoa) is a grain-like crop grown for its edible seeds.

It is a good source of complete protein, providing all essential amino acids, and also rich in dietary fibers, vitamins, and minerals like magnesium, phosphorus, manganese, and zinc.

Quinoa also contains antioxidants, flavonoids, and anti-inflammatory compounds, which have been linked to various health benefits, including improved blood sugar control, cardiovascular health, and weight management.

It is a versatile ingredient that can be cooked and eaten as a side dish, added to soups and stews, or ground into flour to make breads, pancakes, and other baked goods.

Quinoa is an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin E.

Barley vs Quinoa 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 quinoa.

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

BarleyQuinoa
Energy354 kcal368 kcal
Carbs73.5 g64.2 g
Sugar0.8 g1.45 g
Fiber17.3 g7 g
Protein12.5 g14.1 g
Fat2.3 g6.07 g
Saturated Fat0.482 g0.706 g

Barley vs Quinoa Calories

Most calories in grains come from carbs.

Comparing barley vs quinoa for weight loss, barley is slightly lower in calories, with 354 calories per 100 grams, compared to 368 calories per 100 grams of quinoa.

However, both barley and quinoa 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 Quinoa Protein

Grains and most grain products, including barley and quinoa, 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.

Quinoa offers around 11% more protein than barley.

Quinoa has 14.1 grams of protein per 100 grams, while barley has 12.5 grams of protein per 100 grams.

Barley vs Quinoa 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 quinoa.

The total amount of carbohydrates is around 13% higher in barley than in quinoa. It has 73.5 grams per 100 grams, compared to 64.2 grams in quinoa.

There’s less sugar in barley than in quinoa, 47% precisely.

That said, 100 grams of barley contains 0.8 grams of sugar, while the same amount of quinoa contains 1.5 grams.

Lastly, let’s take a look at the dietary fiber in barley and quinoa.

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

With 17.3 grams of fiber per 100 grams, barley is a better source of fiber than quinoa which barley offers 7 grams per 100 gram portion.

Barley vs Quinoa Fats

Like most other grains, barley and quinoa are low in fat.

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

Total fat in barley and quinoa:

  • Barley: 2.3 grams per 100 grams
  • Quinoa: 6.1 per 100 grams

Speaking of saturated fats, barley is 29% lower in saturated fats.

Barley and quinoa contain 0.5 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Barley vs Quinoa Vitamins Content

This section will discuss the vitamin content of barley and quinoa.

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

However, quinoa has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B3 (Niacin), and vitamin K.

Barley and quinoa contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins barley and quinoa contain side by side, so you can easily compare them.

BarleyQuinoa
Vitamin A22 IU14 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.646 mg0.36 mg
Vitamin B2 (Riboflavin)0.285 mg0.318 mg
Vitamin B3 (Niacin)4.6 mg1.52 mg
Vitamin B5 (Pantothenic acid)0.282 mg0.772 mg
Vitamin B6 (Pyroxidine)0.318 mg0.487 mg
Vitamin B9 (Folate)19 µg184 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.57 mg2.44 mg
Vitamin K2.2 µg0

Barley vs Quinoa 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 quinoa comparison focuses on their mineral content.

Barley is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc than quinoa.

On the other hand, quinoa is a higher amount of selenium, and sodium.

Barley and quinoa contain the same amount of fluoride.

Check out the table below to learn how barley and quinoa compare when it comes to mineral content.

BarleyQuinoa
Calcium33 mg47 mg
Copper0.498 mg0.59 mg
Fluoride00
Iron3.6 mg4.57 mg
Magnesium133 mg197 mg
Manganese1.94 mg2.03 mg
Phosphorus264 mg457 mg
Potassium452 mg563 mg
Selenium37.7 µg8.5 µg
Sodium12 mg5 mg
Zinc2.77 mg3.1 mg

The Final Word

This article highlighted the similarities and differences between barley and quinoa.

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.

Sources

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