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  6. Garden cress vs. Barley flour

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

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Summary of differences between Garden cress and Barley flour

  • Garden cress has more Vitamin K, Vitamin C, and Vitamin A RAE, while Barley flour has more Selenium, Fiber, Vitamin B3, Phosphorus, Vitamin B1, Manganese, and Copper.
  • Garden cress covers your daily need of Vitamin K 450% more than Barley flour.

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

Infographic

Garden cress vs Barley flour 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.
Garden cress
Garden cress
2
:
8
Barley flour
Barley flour
Contains more Calcium +153.1%
Contains more Potassium +96.1%
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%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Barley flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 101% 69% 127% 28% 1% 55% 115% 135% 206%
Contains more Calcium +153.1%
Contains more Potassium +96.1%
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%

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.
Garden cress
Garden cress
7
:
3
Barley flour
Barley flour
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%
Contains more Vitamin B1 +362.5%
Contains more Vitamin B3 +526.9%
Contains more Vitamin B6 +60.3%
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%
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%
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%
Contains more Vitamin B1 +362.5%
Contains more Vitamin B3 +526.9%
Contains more Vitamin B6 +60.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden cress
Garden cress
2
:
3
Barley flour
Barley flour
Contains more Water +638.2%
Contains more Other +41.7%
Contains more Protein +303.8%
Contains more Fats +128.6%
Contains more Carbs +1254.9%
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
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
Contains more Water +638.2%
Contains more Other +41.7%
Contains more Protein +303.8%
Contains more Fats +128.6%
Contains more Carbs +1254.9%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garden cress Barley flour
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 Garden cress Barley flour Opinion
Net carbs 4.4g 64.42g Barley flour
Protein 2.6g 10.5g Barley flour
Fats 0.7g 1.6g Barley flour
Carbs 5.5g 74.52g Barley flour
Calories 32kcal 345kcal Barley flour
Sugar 4.4g 0.8g Barley flour
Fiber 1.1g 10.1g Barley flour
Calcium 81mg 32mg Garden cress
Iron 1.3mg 2.68mg Barley flour
Magnesium 38mg 96mg Barley flour
Phosphorus 76mg 296mg Barley flour
Potassium 606mg 309mg Garden cress
Sodium 14mg 4mg Barley flour
Zinc 0.23mg 2mg Barley flour
Copper 0.17mg 0.343mg Barley flour
Manganese 0.553mg 1.034mg Barley flour
Selenium 0.9µg 37.7µg Barley flour
Vitamin A 6917IU 0IU Garden cress
Vitamin A RAE 346µg 0µg Garden cress
Vitamin E 0.7mg 0.57mg Garden cress
Vitamin C 69mg 0mg Garden cress
Vitamin B1 0.08mg 0.37mg Barley flour
Vitamin B2 0.26mg 0.114mg Garden cress
Vitamin B3 1mg 6.269mg Barley flour
Vitamin B5 0.242mg 0.145mg Garden cress
Vitamin B6 0.247mg 0.396mg Barley flour
Folate 80µg 8µg Garden cress
Vitamin K 541.9µg 2.2µg 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 0.023g 0.335g Garden cress
Monounsaturated Fat 0.239g 0.205g Garden cress
Polyunsaturated fat 0.228g 0.771g Barley flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Barley flour
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
187%
Garden cress
30%
Barley flour
Minerals Daily Need Coverage Score
33%
Garden cress
84%
Barley flour

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