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Barley vs Wheat germ: Which Is Healthier?

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

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

Barley and wheat germ 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 wheat germ 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.

Wheat germ

Wheat germ (Triticum aestivum) is a by-product of wheat milling and is derived from the inner part of the wheat kernel.

It is a good source of essential nutrients, including vitamins, minerals, antioxidants, and healthy fats. It is particularly high in vitamin E, folate, and minerals like zinc, magnesium, and phosphorus.

Wheat germ is also a good source of plant-based protein, making it a valuable food for vegetarians and vegans.

It is often used as an ingredient in breakfast cereals, granolas, and baked goods or as a topping for yogurt, oatmeal, and salads. It can also be added to smoothies and other drinks for an extra boost of nutrition.

Wheat germ is an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

It also contains Vitamin E, and Vitamin K in a small amount.

Barley vs Wheat germ 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 wheat germ.

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

BarleyWheat germ
Energy354 kcal360 kcal
Carbs73.5 g51.8 g
Sugar0.8 g0.98 g
Fiber17.3 g13.2 g
Protein12.5 g23.2 g
Fat2.3 g9.72 g
Saturated Fat0.482 g1.66 g

Barley vs Wheat germ Calories

Most calories in grains come from carbs.

Comparing barley vs wheat germ for weight loss, barley is slightly lower in calories, with 354 calories per 100 grams, compared to 360 calories per 100 grams of wheat germ.

However, both barley and wheat germ 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 Wheat germ Protein

Grains and most grain products, including barley and wheat germ, 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.

Wheat germ offers around 46% more protein than barley.

Wheat germ has 23.2 grams of protein per 100 grams, while barley has 12.5 grams of protein per 100 grams.

Barley vs Wheat germ 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 wheat germ.

The total amount of carbohydrates is around 30% higher in barley than in wheat germ. It has 73.5 grams per 100 grams, compared to 51.8 grams in wheat germ.

There’s less sugar in barley than in wheat germ, 20% precisely.

That said, 100 grams of barley contains 0.8 grams of sugar, while the same amount of wheat germ contains 1 grams.

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

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 wheat germ which barley offers 13.2 grams per 100 gram portion.

Barley vs Wheat germ Fats

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

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

Total fat in barley and wheat germ:

  • Barley: 2.3 grams per 100 grams
  • Wheat germ: 9.7 per 100 grams

Speaking of saturated fats, barley is 71% lower in saturated fats.

Barley and wheat germ contain 0.5 grams and 1.7 grams of saturated fat per 100 grams, respectively.

Barley vs Wheat germ Vitamins Content

This section will discuss the vitamin content of barley and wheat germ.

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 B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, wheat germ has a higher amount of vitamin A.

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

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

BarleyWheat germ
Vitamin A22 IU0
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.646 mg1.88 mg
Vitamin B2 (Riboflavin)0.285 mg0.499 mg
Vitamin B3 (Niacin)4.6 mg6.81 mg
Vitamin B5 (Pantothenic acid)0.282 mg2.26 mg
Vitamin B6 (Pyroxidine)0.318 mg1.3 mg
Vitamin B9 (Folate)19 µg281 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.57 mg0.85 mg
Vitamin K2.2 µg5.9 µg

Barley vs Wheat germ 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 wheat germ comparison focuses on their mineral content.

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

Barley and wheat germ contain the same amount of fluoride, and sodium.

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

BarleyWheat germ
Calcium33 mg39 mg
Copper0.498 mg0.796 mg
Fluoride00
Iron3.6 mg6.26 mg
Magnesium133 mg239 mg
Manganese1.94 mg13.3 mg
Phosphorus264 mg842 mg
Potassium452 mg892 mg
Selenium37.7 µg79.2 µg
Sodium12 mg12 mg
Zinc2.77 mg12.3 mg

The Final Word

This article highlighted the similarities and differences between barley and wheat germ.

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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