Spelt (cooked) vs Barley (cooked)
Both count toward 30 plants a week.
| Spelt (cooked) | Barley (cooked) | |
|---|---|---|
| Protein · per 100 g | 5.5 g | 2.3 g |
| Carbs · per 100 g | 26.4 g | 28.2 g |
| Fat · per 100 g | 0.8 g | 0.4 g |
| Fiber · per 100 g | 3.9 g | 3.8 g |
| Energy · per 100 g | 127.0 kcal | 123.0 kcal |
| Protein · per 100 kcal | 4.3 g | 1.8 g |
| To hit 30 g protein | 545 g · 693 kcal | 1327 g · 1633 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Spelt (cooked) delivers 2.4× the protein per calorie of Barley (cooked) (4.3 g vs 1.8 g per 100 kcal).
More protein / 100 g: SpeltMore fiber / 100 g: SpeltLighter per 100 g: BarleySmaller 30 g portion: Spelt
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.