Boiled Rice VS Barley
A detailed nutritional comparison
Boiled Rice
Barley
🎯 Quick Verdict
Boiled rice is lower in calories and easy to digest, making it a great option for those seeking a low-calorie, easily digestible food. Barley, however, is higher in both protein and fiber, offering greater nutritional density overall, especially for heart and digestive health. Rice is ideal for light meals, while barley excels in providing sustained energy and nutrients.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 (per 100g) | 354 (per 100g) | ✓ |
| Protein | 2.7g | 10g | ✓ |
| Carbs | 28g | 73g | ✓ |
| Fat | 0.3g | 2.3g | ✓ |
| Fiber | 0.4g | 17.3g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin B6 | 0.10mg | 0.32mg | ✓ |
| Iron | 0.2mg | 3.6mg | ✓ |
| Magnesium | 12mg | 79mg | ✓ |
| Phosphorus | 37mg | 221mg | ✓ |
🏆 Category Winners
Protein
Barley provides nearly 4 times more protein per 100g than rice.
Fiber
Barley is a much richer source of fiber, with over 40 times the fiber content of rice.
Calories
Boiled rice contains 63% fewer calories than barley.
Vitamins
Barley offers a significantly higher amount of essential vitamins and minerals, especially iron and magnesium.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both foods are high in carbohydrates and not suitable for keto diets.
Vegan
Food 1: Compatible
Food 2: Compatible
Both rice and barley are plant-based foods suitable for vegan diets.
Gluten Free
Food 1: Compatible
Food 2: Not Compatible
Rice is naturally gluten-free, while barley contains gluten making it unsuitable for those with gluten sensitivities.
Paleo
Food 1: Not Recommended
Food 2: Not Recommended
Both rice and barley are grains, which are generally excluded in strict paleo diets.
Low Carb
Food 1: Not Suitable
Food 2: Not Suitable
Both foods are relatively high in carbohydrates, unsuitable for those following low-carb diets.
💪 Health Benefits Comparison
Food 1 Benefits
- Low in calories, suitable for weight management
- Easily digestible, ideal for sensitive stomachs
- Provides quick energy due to high carbohydrate content
Food 2 Benefits
- High in fiber for improved digestion and gut health
- Rich in protein for tissue repair and muscle maintenance
- Packed with minerals like magnesium and iron for overall health
- May support heart health due to its soluble fiber content
✅ The Bottom Line
Choose boiled rice for a light, lower-calorie meal or when you need easily digestible carbohydrates. Opt for barley when you're seeking a highly nutritious, fiber-rich option for sustained energy or improved digestive and heart health.
Choose Food 1 for: Low-calorie diets, quick energy boosts, sensitive stomachs
Choose Food 2 for: Heart health, high-fiber diets, nutrient-dense meals
