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  6. Barley flour vs. Garden cress

Barley flour vs. Garden cress — In-Depth Nutrition Comparison

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Summary of differences between Barley flour and Garden cress

  • Barley flour has more Selenium, Fiber, Vitamin B3, Phosphorus, Vitamin B1, Manganese, and Copper, while Garden cress has more Vitamin K, Vitamin C, and Vitamin A RAE.
  • Garden cress covers your daily need of Vitamin K 450% more than Barley flour.
  • Barley flour contains 42 times more Selenium than Garden cress. While Barley flour contains 37.7µg of Selenium, Garden cress contains only 0.9µg.

These are the specific foods used in this comparison Barley flour or meal and Cress, garden, raw.

Infographic

Barley flour vs Garden cress infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Barley flour
Barley flour
8
:
2
Garden cress
Garden cress
Contains more Iron +106.2%
Contains more Magnesium +152.6%
Contains more Phosphorus +289.5%
Contains less Sodium -71.4%
Contains more Zinc +769.6%
Contains more Copper +101.8%
Contains more Manganese +87%
Contains more Selenium +4088.9%
Contains more Calcium +153.1%
Contains more Potassium +96.1%
Barley flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 101% 69% 127% 28% 1% 55% 115% 135% 206%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains more Iron +106.2%
Contains more Magnesium +152.6%
Contains more Phosphorus +289.5%
Contains less Sodium -71.4%
Contains more Zinc +769.6%
Contains more Copper +101.8%
Contains more Manganese +87%
Contains more Selenium +4088.9%
Contains more Calcium +153.1%
Contains more Potassium +96.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Barley flour
Barley flour
3
:
7
Garden cress
Garden cress
Contains more Vitamin B1 +362.5%
Contains more Vitamin B3 +526.9%
Contains more Vitamin B6 +60.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +22.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +128.1%
Contains more Vitamin B5 +66.9%
Contains more Folate +900%
Contains more Vitamin K +24531.8%
Barley flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 0% 93% 27% 118% 9% 92% 6% 0% 6%
Garden cress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 1355%
Contains more Vitamin B1 +362.5%
Contains more Vitamin B3 +526.9%
Contains more Vitamin B6 +60.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +22.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +128.1%
Contains more Vitamin B5 +66.9%
Contains more Folate +900%
Contains more Vitamin K +24531.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley flour
Barley flour
3
:
2
Garden cress
Garden cress
Contains more Protein +303.8%
Contains more Fats +128.6%
Contains more Carbs +1254.9%
Contains more Water +638.2%
Contains more Other +41.7%
Barley flour
11% 75% 12%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 74.52 g
Water: 12.11 g
Other: 1.27 g
Garden cress
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more Protein +303.8%
Contains more Fats +128.6%
Contains more Carbs +1254.9%
Contains more Water +638.2%
Contains more Other +41.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley flour
Barley flour
1
:
2
Garden cress
Garden cress
Contains more Polyunsaturated fat +238.2%
Contains less Saturated Fat -93.1%
Contains more Monounsaturated Fat +16.6%
Barley flour
26% 16% 59%
Saturated Fat: 0.335 g
Monounsaturated Fat: 0.205 g
Polyunsaturated fat: 0.771 g
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains more Polyunsaturated fat +238.2%
Contains less Saturated Fat -93.1%
Contains more Monounsaturated Fat +16.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Barley flour Garden cress
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Barley flour Garden cress Opinion
Net carbs 64.42g 4.4g Barley flour
Protein 10.5g 2.6g Barley flour
Fats 1.6g 0.7g Barley flour
Carbs 74.52g 5.5g Barley flour
Calories 345kcal 32kcal Barley flour
Sugar 0.8g 4.4g Barley flour
Fiber 10.1g 1.1g Barley flour
Calcium 32mg 81mg Garden cress
Iron 2.68mg 1.3mg Barley flour
Magnesium 96mg 38mg Barley flour
Phosphorus 296mg 76mg Barley flour
Potassium 309mg 606mg Garden cress
Sodium 4mg 14mg Barley flour
Zinc 2mg 0.23mg Barley flour
Copper 0.343mg 0.17mg Barley flour
Manganese 1.034mg 0.553mg Barley flour
Selenium 37.7µg 0.9µg Barley flour
Vitamin A 0IU 6917IU Garden cress
Vitamin A RAE 0µg 346µg Garden cress
Vitamin E 0.57mg 0.7mg Garden cress
Vitamin C 0mg 69mg Garden cress
Vitamin B1 0.37mg 0.08mg Barley flour
Vitamin B2 0.114mg 0.26mg Garden cress
Vitamin B3 6.269mg 1mg Barley flour
Vitamin B5 0.145mg 0.242mg Garden cress
Vitamin B6 0.396mg 0.247mg Barley flour
Folate 8µg 80µg Garden cress
Vitamin K 2.2µg 541.9µg Garden cress
Tryptophan 0.175mg Barley flour
Threonine 0.356mg Barley flour
Isoleucine 0.383mg Barley flour
Leucine 0.713mg Barley flour
Lysine 0.391mg Barley flour
Methionine 0.202mg Barley flour
Phenylalanine 0.589mg Barley flour
Valine 0.515mg Barley flour
Histidine 0.236mg Barley flour
Saturated Fat 0.335g 0.023g Garden cress
Monounsaturated Fat 0.205g 0.239g Garden cress
Polyunsaturated fat 0.771g 0.228g Barley flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley flour Garden cress
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Barley flour
187%
Garden cress
Minerals Daily Need Coverage Score
84%
Barley flour
33%
Garden cress

Comparison summary

Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.312g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 70)
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is lower in Sugar?
Barley flour
Barley flour is lower in Sugar (difference - 3.6g)
Which food contains less Sodium?
Barley flour
Barley flour contains less Sodium (difference - 10mg)
Which food is richer in minerals?
Barley flour
Barley flour is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Barley flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169739/nutrients
  2. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.