USDA-derived comparison
Pearl Barley vs Plain Flour
Plain Flour leads for Folate, Vitamin B1 and Iron per 100g, while Pearl Barley holds its own elsewhere.
Who each is for: Choose plain Flour for folate and vitamin B1.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Pearl Barley
Typical serving: 1 cup (157g)
6/100
No clear per-100g leads, which is a result in itself.
Full Pearl Barley pagePlain Flour
Typical serving: 1/4 cup (30g)
21/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Pearl Barley | Plain Flour |
|---|---|---|
| Calories | 123 kcal | 364 kcal |
| Protein | 2 g | 10 g |
| Carbs | 28 g | 76 g |
| Fat | 0 g | 1 g |
| Fiber | 4 g | 3 g |
| Sat fat | 0 g | 0 g |
| Sodium | 3 mg | 2 mg |
| Potassium | 93 mg | 107 mg |
| Calcium | 11 mg | 15 mg |
| Iron | 1.3 mg | 4.6 mg |
| Magnesium | 22 mg | 22 mg |
| Zinc | 0.8 mg | 0.7 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 16 µg | 183 µg |
Servings differ: 1 cup of pearl barley is about 157g, 1/4 cup of plain flour about 30g. Scale accordingly before deciding anything on the 100g basis alone.
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