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  6. Barley vs. Leek

Barley vs. Leek — In-Depth Nutrition Comparison

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Important differences between Barley and Leek

  • Barley has more Selenium, Vitamin B3, and Fiber, however, Leek has more Vitamin K, Vitamin C, Folate, Manganese, Iron, Vitamin A RAE, and Vitamin B6.
  • Leek's daily need coverage for Vitamin K is 39% more.
  • Barley has 9 times more Selenium than Leek. Barley has 8.6µg of Selenium, while Leek has 1µg.

The food varieties used in the comparison are Barley, pearled, cooked and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Barley vs Leek 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
Barley
4
:
6
Leek
Leek
Contains more Phosphorus +54.3%
Contains less Sodium -85%
Contains more Zinc +583.3%
Contains more Selenium +760%
Contains more Calcium +436.4%
Contains more Iron +57.9%
Contains more Magnesium +27.3%
Contains more Potassium +93.5%
Contains more Copper +14.3%
Contains more Manganese +85.7%
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 50% 16% 24% 9% 1% 23% 35% 34% 47%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Contains more Phosphorus +54.3%
Contains less Sodium -85%
Contains more Zinc +583.3%
Contains more Selenium +760%
Contains more Calcium +436.4%
Contains more Iron +57.9%
Contains more Magnesium +27.3%
Contains more Potassium +93.5%
Contains more Copper +14.3%
Contains more Manganese +85.7%

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
Barley
3
:
7
Leek
Leek
Contains more Vitamin B1 +38.3%
Contains more Vitamin B2 +106.7%
Contains more Vitamin B3 +415.8%
Contains more Vitamin A +23714.3%
Contains more Vitamin E +9100%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +102.6%
Contains more Folate +300%
Contains more Vitamin K +5775%
Equal in Vitamin B5 - 0.14
Barley
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 21% 15% 39% 9% 27% 12% 0% 2%
Leek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Contains more Vitamin B1 +38.3%
Contains more Vitamin B2 +106.7%
Contains more Vitamin B3 +415.8%
Contains more Vitamin A +23714.3%
Contains more Vitamin E +9100%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +102.6%
Contains more Folate +300%
Contains more Vitamin K +5775%
Equal in Vitamin B5 - 0.14

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
3
:
2
Leek
Leek
Contains more Protein +50.7%
Contains more Fats +46.7%
Contains more Carbs +99.4%
Contains more Water +20.6%
Contains more Other +275%
Barley
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more Protein +50.7%
Contains more Fats +46.7%
Contains more Carbs +99.4%
Contains more Water +20.6%
Contains more Other +275%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
2
:
1
Leek
Leek
Contains more Monounsaturated Fat +1325%
Contains more Polyunsaturated fat +28.9%
Contains less Saturated Fat -57%
Barley
26% 16% 59%
Saturated Fat: 0.093 g
Monounsaturated Fat: 0.057 g
Polyunsaturated fat: 0.214 g
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Contains more Monounsaturated Fat +1325%
Contains more Polyunsaturated fat +28.9%
Contains less Saturated Fat -57%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Barley Leek Opinion
Net carbs 24.42g 12.35g Barley
Protein 2.26g 1.5g Barley
Fats 0.44g 0.3g Barley
Carbs 28.22g 14.15g Barley
Calories 123kcal 61kcal Barley
Sugar 0.28g 3.9g Barley
Fiber 3.8g 1.8g Barley
Calcium 11mg 59mg Leek
Iron 1.33mg 2.1mg Leek
Magnesium 22mg 28mg Leek
Phosphorus 54mg 35mg Barley
Potassium 93mg 180mg Leek
Sodium 3mg 20mg Barley
Zinc 0.82mg 0.12mg Barley
Copper 0.105mg 0.12mg Leek
Manganese 0.259mg 0.481mg Leek
Selenium 8.6µg 1µg Barley
Vitamin A 7IU 1667IU Leek
Vitamin A RAE 0µg 83µg Leek
Vitamin E 0.01mg 0.92mg Leek
Vitamin C 0mg 12mg Leek
Vitamin B1 0.083mg 0.06mg Barley
Vitamin B2 0.062mg 0.03mg Barley
Vitamin B3 2.063mg 0.4mg Barley
Vitamin B5 0.135mg 0.14mg Leek
Vitamin B6 0.115mg 0.233mg Leek
Folate 16µg 64µg Leek
Vitamin K 0.8µg 47µg Leek
Tryptophan 0.038mg 0.012mg Barley
Threonine 0.077mg 0.063mg Barley
Isoleucine 0.083mg 0.052mg Barley
Leucine 0.154mg 0.096mg Barley
Lysine 0.084mg 0.078mg Barley
Methionine 0.043mg 0.018mg Barley
Phenylalanine 0.127mg 0.055mg Barley
Valine 0.111mg 0.056mg Barley
Histidine 0.051mg 0.025mg Barley
Saturated Fat 0.093g 0.04g Leek
Monounsaturated Fat 0.057g 0.004g Barley
Polyunsaturated fat 0.214g 0.166g Barley

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Leek
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
10%
Barley
35%
Leek
Minerals Daily Need Coverage Score
24%
Barley
26%
Leek

Comparison summary

Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.053g)
Which food is cheaper?
Leek
Leek is cheaper (difference - $1.1)
Which food is richer in minerals?
Leek
Leek is relatively richer in minerals
Which food is richer in vitamins?
Leek
Leek is relatively richer in vitamins
Which food is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 3.62g)
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170285/nutrients
  2. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.