Barley HulledvsWhite Rice (Cooked)
Barley Hulled has 354 calories and 13g protein per 100g. White Rice (Cooked) has 130 calories and 2.7g protein per 100g Barley Hulled has more protein, White Rice (Cooked) is lower in calories.
🎯When to Eat What
Goal-based picks for Barley Hulled vs White Rice (Cooked)
Go with White Rice (Cooked) at just 130 kcal per 100g — 63% fewer calories.
Barley Hulled will keep you satisfied longer with 17.3g fiber, 12.5g protein — fat and protein slow digestion while fiber adds bulk.
Barley Hulled's carbs (73.5g) come with 17.3g of fiber for steady energy — unlike refined carbs that spike and crash blood sugar.
Barley Hulled packs 12.5g of protein per 100g (14% of calories from protein) — the better pick for muscle growth and recovery.
Barley Hulled is the heart-friendlier option with less sodium, more fiber, more potassium.
Barley Hulled provides 452mg of potassium per 100g — important for muscle function and hydration.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Barley Hulled | Rice White Long-grain Regular Cooked | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 354kcal18% | 130kcal7% | +224kcal |
| Protein | 13g25% | 2.7g5% | +9.8g |
| Total Fat | 2.3g3% | 0.28g0% | +2.0g |
| Saturated Fat | 0.48g2% | <0.1g0% | +0.40g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 74g27% | 28g10% | +45g |
| Dietary Fiber | 17g62% | 0.40g1% | +17g |
| Sugars | 0.80g | <0.1g | +0.75g |
| ✨Vitamins | |||
| Vitamin A | 1.0mcg0% | 0mcg0% | +1.0mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.57mg4% | <0.1mg0% | +0.53mg |
| Vitamin K | 2.2mcg2% | 0mcg0% | +2.2mcg |
| Vitamin B6 | 0.32mg19% | <0.1mg5% | +0.23mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 19mcg5% | 58mcg14% | <0.1mcg |
| Thiamin (B1) | 0.65mg54% | 0.16mg14% | +0.48mg |
| Riboflavin (B2) | 0.28mg22% | <0.1mg1% | +0.27mg |
| Niacin (B3) | 4.6mg29% | 1.5mg9% | +3.1mg |
| 🔶Minerals | |||
| Sodium | 12mg1% | 382mg17% | <0.1mg |
| Calcium | 33mg3% | 10mg1% | +23mg |
| Iron | 3.6mg20% | 1.2mg7% | +2.4mg |
| Potassium | 452mg10% | 35mg1% | +417mg |
| Phosphorus | 264mg21% | 43mg3% | +221mg |
| Magnesium | 133mg32% | 12mg3% | +121mg |
| Zinc | 2.8mg25% | 0.49mg4% | +2.3mg |
| Copper | 0.50mg55% | <0.1mg8% | +0.43mg |
| Manganese | 1.9mg84% | 0.47mg21% | +1.5mg |
| Selenium | 38mcg69% | 7.5mcg14% | +30mcg |
🔬Nutritional Analysis
Calories: White Rice (Cooked) is significantly lower in calories at just 130 kcal per 100g compared to 354 kcal for Barley Hulled — that's 172% fewer calories, making White Rice (Cooked) the better choice for calorie-conscious diets.
Protein: Barley Hulled provides more protein with 12.5g versus 2.69g per 100g. In terms of protein-to-calorie efficiency, Barley Hulled offers better value for building and maintaining muscle.
Fat: Barley Hulled has more fat (2.3g vs 0.28g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Barley Hulled: 1mcg vs 0mcg), Vitamin K (Barley Hulled: 2.2mcg vs 0mcg), Riboflavin (B2) (Barley Hulled: 0.285mg vs 0.013mg).
Key Minerals: Notable mineral differences include Sodium (White Rice (Cooked): 382mg vs 12mg), Potassium (Barley Hulled: 452mg vs 35mg), Magnesium (Barley Hulled: 133mg vs 12mg).
Diet Suitability: Both fit a low-fat diet. Barley Hulled fits a low-sodium diet. Barley Hulled fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Barley Hulled or White Rice (Cooked)?
- Barley Hulled has more protein with 12.5g per 100g compared to 2.69g for White Rice (Cooked).
- Which is lower in calories, Barley Hulled or White Rice (Cooked)?
- White Rice (Cooked) is lower in calories with 130 kcal per 100g versus 354 kcal.
- Is Barley Hulled or White Rice (Cooked) healthier?
- It depends on your goals. Barley Hulled has 354 calories and 12.5g protein per 100g, while White Rice (Cooked) has 130 calories and 2.69g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Barley Hulled or White Rice (Cooked)?
- White Rice (Cooked) is leaner with 0.28g of fat per 100g compared to 2.3g.
- Which has more fiber, Barley Hulled or White Rice (Cooked)?
- Barley Hulled has more fiber with 17.3g per 100g compared to 0.4g.