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  6. Flax vs. Barley

Flax vs. Barley — In-Depth Nutrition Comparison

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What are the main differences between Flax and Barley?

  • Barley has less Vitamin B1, Copper, Manganese, Fiber, Magnesium, Phosphorus, Iron, Zinc, Selenium, and Vitamin B6 than Flax.
  • Flax's daily need coverage for Vitamin B1 is 130% higher.
  • Flax has 18 times more Magnesium than Barley. Flax has 392mg of Magnesium, while Barley has 22mg.

We used Seeds, flaxseed and Barley, pearled, cooked types in this comparison.

Infographic

Flax vs Barley 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.
Flax
Flax
9
:
1
Barley
Barley
Contains more Calcium +2218.2%
Contains more Iron +330.8%
Contains more Magnesium +1681.8%
Contains more Phosphorus +1088.9%
Contains more Potassium +774.2%
Contains more Zinc +429.3%
Contains more Copper +1061.9%
Contains more Manganese +858.3%
Contains more Selenium +195.3%
Contains less Sodium -90%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 50% 16% 24% 9% 1% 23% 35% 34% 47%
Contains more Calcium +2218.2%
Contains more Iron +330.8%
Contains more Magnesium +1681.8%
Contains more Phosphorus +1088.9%
Contains more Potassium +774.2%
Contains more Zinc +429.3%
Contains more Copper +1061.9%
Contains more Manganese +858.3%
Contains more Selenium +195.3%
Contains less Sodium -90%

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.
Flax
Flax
9
:
1
Barley
Barley
Contains more Vitamin E +3000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1880.7%
Contains more Vitamin B2 +159.7%
Contains more Vitamin B3 +49.3%
Contains more Vitamin B5 +629.6%
Contains more Vitamin B6 +311.3%
Contains more Folate +443.8%
Contains more Vitamin K +437.5%
Contains more Vitamin A +∞%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
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%
Contains more Vitamin E +3000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1880.7%
Contains more Vitamin B2 +159.7%
Contains more Vitamin B3 +49.3%
Contains more Vitamin B5 +629.6%
Contains more Vitamin B6 +311.3%
Contains more Folate +443.8%
Contains more Vitamin K +437.5%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
4
:
1
Barley
Barley
Contains more Protein +709.3%
Contains more Fats +9481.8%
Contains more Other +1225%
Contains more Water +888.5%
Equal in Carbs - 28.22
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Barley
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
Contains more Protein +709.3%
Contains more Fats +9481.8%
Contains more Other +1225%
Contains more Water +888.5%
Equal in Carbs - 28.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Barley
Barley
Contains more Monounsaturated Fat +13105.3%
Contains more Polyunsaturated fat +13325.2%
Contains less Saturated Fat -97.5%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Barley
26% 16% 59%
Saturated Fat: 0.093 g
Monounsaturated Fat: 0.057 g
Polyunsaturated fat: 0.214 g
Contains more Monounsaturated Fat +13105.3%
Contains more Polyunsaturated fat +13325.2%
Contains less Saturated Fat -97.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax Barley Opinion
Net carbs 1.58g 24.42g Barley
Protein 18.29g 2.26g Flax
Fats 42.16g 0.44g Flax
Carbs 28.88g 28.22g Flax
Calories 534kcal 123kcal Flax
Sugar 1.55g 0.28g Barley
Fiber 27.3g 3.8g Flax
Calcium 255mg 11mg Flax
Iron 5.73mg 1.33mg Flax
Magnesium 392mg 22mg Flax
Phosphorus 642mg 54mg Flax
Potassium 813mg 93mg Flax
Sodium 30mg 3mg Barley
Zinc 4.34mg 0.82mg Flax
Copper 1.22mg 0.105mg Flax
Manganese 2.482mg 0.259mg Flax
Selenium 25.4µg 8.6µg Flax
Vitamin A 0IU 7IU Barley
Vitamin E 0.31mg 0.01mg Flax
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.083mg Flax
Vitamin B2 0.161mg 0.062mg Flax
Vitamin B3 3.08mg 2.063mg Flax
Vitamin B5 0.985mg 0.135mg Flax
Vitamin B6 0.473mg 0.115mg Flax
Folate 87µg 16µg Flax
Vitamin K 4.3µg 0.8µg Flax
Tryptophan 0.297mg 0.038mg Flax
Threonine 0.766mg 0.077mg Flax
Isoleucine 0.896mg 0.083mg Flax
Leucine 1.235mg 0.154mg Flax
Lysine 0.862mg 0.084mg Flax
Methionine 0.37mg 0.043mg Flax
Phenylalanine 0.957mg 0.127mg Flax
Valine 1.072mg 0.111mg Flax
Histidine 0.472mg 0.051mg Flax
Saturated Fat 3.663g 0.093g Barley
Monounsaturated Fat 7.527g 0.057g Flax
Polyunsaturated fat 28.73g 0.214g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Barley
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
63%
Flax
10%
Barley
Minerals Daily Need Coverage Score
191%
Flax
24%
Barley

Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 1.27g)
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Barley
Barley is lower in Saturated Fat (difference - 3.57g)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 28)
Which food is cheaper?
Barley
Barley is cheaper (difference - $1.5)
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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170285/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.