Barley HulledvsWhite Rice (Raw)
Barley Hulled has 354 calories and 13g protein per 100g. White Rice (Raw) has 365 calories and 7.1g protein per 100g Barley Hulled has more protein, Barley Hulled is lower in calories.
🎯When to Eat What
Goal-based picks for Barley Hulled vs White Rice (Raw)
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.
White Rice (Raw) with 80g of carbs per 100g provides fast-acting energy — great before a workout.
Barley Hulled is the heart-friendlier option with 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 Enriched | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 354kcal18% | 365kcal18% | <0.1kcal |
| Protein | 13g25% | 7.1g14% | +5.4g |
| Total Fat | 2.3g3% | 0.66g1% | +1.6g |
| Saturated Fat | 0.48g2% | 0.18g1% | +0.30g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 74g27% | 80g29% | <0.1g |
| Dietary Fiber | 17g62% | 1.3g5% | +16g |
| Sugars | 0.80g | 0.12g | +0.68g |
| ✨Vitamins | |||
| Vitamin A | 1.0mcg0% | 0mcg0% | +1.0mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.57mg4% | 0.11mg1% | +0.46mg |
| Vitamin K | 2.2mcg2% | 0.10mcg0% | +2.1mcg |
| Vitamin B6 | 0.32mg19% | 0.16mg10% | +0.15mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 19mcg5% | 231mcg58% | <0.1mcg |
| Thiamin (B1) | 0.65mg54% | 0.58mg48% | +<0.1mg |
| Riboflavin (B2) | 0.28mg22% | <0.1mg4% | +0.24mg |
| Niacin (B3) | 4.6mg29% | 4.2mg26% | +0.41mg |
| 🔶Minerals | |||
| Sodium | 12mg1% | 5.0mg0% | +7.0mg |
| Calcium | 33mg3% | 28mg2% | +5.0mg |
| Iron | 3.6mg20% | 4.3mg24% | <0.1mg |
| Potassium | 452mg10% | 115mg2% | +337mg |
| Phosphorus | 264mg21% | 115mg9% | +149mg |
| Magnesium | 133mg32% | 25mg6% | +108mg |
| Zinc | 2.8mg25% | 1.1mg10% | +1.7mg |
| Copper | 0.50mg55% | 0.22mg24% | +0.28mg |
| Manganese | 1.9mg84% | 1.1mg47% | +0.85mg |
| Selenium | 38mcg69% | 15mcg27% | +23mcg |
🔬Nutritional Analysis
Calories: Barley Hulled and White Rice (Raw) have nearly identical calorie content at 354 and 365 kcal per 100g respectively.
Protein: Barley Hulled provides more protein with 12.5g versus 7.13g 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 0.66g 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 0.1mcg), Folate (White Rice (Raw): 231mcg vs 19mcg).
Key Minerals: Notable mineral differences include Magnesium (Barley Hulled: 133mg vs 25mg), Potassium (Barley Hulled: 452mg vs 115mg), Zinc (Barley Hulled: 2.77mg vs 1.09mg).
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet. Barley Hulled fits a high-fiber diet.
🔗Related Comparisons
More with Barley Hulled
More with White Rice
❓Frequently Asked Questions
- Which has more protein, Barley Hulled or White Rice (Raw)?
- Barley Hulled has more protein with 12.5g per 100g compared to 7.13g for White Rice (Raw).
- Which is lower in calories, Barley Hulled or White Rice (Raw)?
- Barley Hulled is lower in calories with 354 kcal per 100g versus 365 kcal.
- Is Barley Hulled or White Rice (Raw) healthier?
- It depends on your goals. Barley Hulled has 354 calories and 12.5g protein per 100g, while White Rice (Raw) has 365 calories and 7.13g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Barley Hulled or White Rice (Raw)?
- White Rice (Raw) is leaner with 0.66g of fat per 100g compared to 2.3g.
- Which has more fiber, Barley Hulled or White Rice (Raw)?
- Barley Hulled has more fiber with 17.3g per 100g compared to 1.3g.