Brown Rice vs Pearl Barley – Which is Healthier?

Our Verdict

When comparing brown rice to pearl barley, we picked the barley.

Why?

Both have their strong merits! But…

In terms of macros, pearl barley has more than 4x the fiber, for the same carbs and slightly more protein. So, a clear win for pearl barley in this category.

In the category of vitamins, brown rice has more of vitamins B1, B3, B5, B6, and E, while pearl barley has more of vitamins A, B2, and K, yielding to rice a 5:3 win in this round.

Looking at minerals next, brown rice has more magnesium, manganese, and phosphorus, while pearl barley has notably more calcium, copper, iron, potassium, and selenium, giving pearl barley the win here.

Adding up the sections makes for a clear overall win for pearl barley, but do enjoy either or both, as diversity is best!

Unless you have a gluten allergy, in which case, maybe skip the pearl barley, which is indeed barley that has been pearled, and thus does have gluten. But for most people that’s a non-issue, so we won’t include it in the general reckoning.

Want to learn more?

You might like:

• Gluten: What’s The Truth?
• Grains: Bread Of Life, Or Cereal Killer?
• Should You Go Light Or Heavy On Carbs?
• Why Going Gluten-Free Could Be A Bad Idea
• Why You’re Probably Not Getting Enough Fiber (And How To Fix It)
• What Do The Different Kinds Of Fiber Do? 30 Foods That Rank Highest
• What Matters Most For Your Heart? Eat More (Of This) For Lower Blood Pressure ← Spoiler: it’s fiber

Enjoy!