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  6. Sunflower seed vs. Barley

Sunflower seed vs. Barley — In-Depth Nutrition Comparison

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Important differences between Sunflower seed and Barley

  • Barley has less Vitamin E , Copper, Vitamin B1, Vitamin B6, Phosphorus, Selenium, Manganese, Magnesium, Folate, and Iron.
  • Sunflower seed's daily need coverage for Vitamin E is 234% more.
  • Sunflower seed has 18 times more Vitamin B1 than Barley. Sunflower seed has 1.48mg of Vitamin B1, while Barley has 0.083mg.

The food varieties used in the comparison are Seeds, sunflower seed kernels, dried and Barley, pearled, cooked.

Infographic

Sunflower seed 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.
Sunflower seed
Sunflower seed
9
:
1
Barley
Barley
Contains more Calcium +609.1%
Contains more Iron +294.7%
Contains more Magnesium +1377.3%
Contains more Phosphorus +1122.2%
Contains more Potassium +593.5%
Contains more Zinc +509.8%
Contains more Copper +1614.3%
Contains more Manganese +652.9%
Contains more Selenium +516.3%
Contains less Sodium -66.7%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 50% 16% 24% 9% 1% 23% 35% 34% 47%
Contains more Calcium +609.1%
Contains more Iron +294.7%
Contains more Magnesium +1377.3%
Contains more Phosphorus +1122.2%
Contains more Potassium +593.5%
Contains more Zinc +509.8%
Contains more Copper +1614.3%
Contains more Manganese +652.9%
Contains more Selenium +516.3%
Contains less Sodium -66.7%

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.
Sunflower seed
Sunflower seed
9
:
1
Barley
Barley
Contains more Vitamin A +614.3%
Contains more Vitamin E +351600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1683.1%
Contains more Vitamin B2 +472.6%
Contains more Vitamin B3 +304%
Contains more Vitamin B5 +737%
Contains more Vitamin B6 +1069.6%
Contains more Folate +1318.8%
Contains more Vitamin K +∞%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
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 A +614.3%
Contains more Vitamin E +351600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1683.1%
Contains more Vitamin B2 +472.6%
Contains more Vitamin B3 +304%
Contains more Vitamin B5 +737%
Contains more Vitamin B6 +1069.6%
Contains more Folate +1318.8%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
2
Barley
Barley
Contains more Protein +819.5%
Contains more Fats +11595.5%
Contains more Other +982.1%
Contains more Carbs +41.1%
Contains more Water +1354.5%
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 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 +819.5%
Contains more Fats +11595.5%
Contains more Other +982.1%
Contains more Carbs +41.1%
Contains more Water +1354.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Barley
Barley
Contains more Monounsaturated Fat +32405.3%
Contains more Polyunsaturated fat +10711.7%
Contains less Saturated Fat -97.9%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Barley
26% 16% 59%
Saturated Fat: 0.093 g
Monounsaturated Fat: 0.057 g
Polyunsaturated fat: 0.214 g
Contains more Monounsaturated Fat +32405.3%
Contains more Polyunsaturated fat +10711.7%
Contains less Saturated Fat -97.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sunflower seed Barley Opinion
Net carbs 11.4g 24.42g Barley
Protein 20.78g 2.26g Sunflower seed
Fats 51.46g 0.44g Sunflower seed
Carbs 20g 28.22g Barley
Calories 584kcal 123kcal Sunflower seed
Sugar 2.62g 0.28g Barley
Fiber 8.6g 3.8g Sunflower seed
Calcium 78mg 11mg Sunflower seed
Iron 5.25mg 1.33mg Sunflower seed
Magnesium 325mg 22mg Sunflower seed
Phosphorus 660mg 54mg Sunflower seed
Potassium 645mg 93mg Sunflower seed
Sodium 9mg 3mg Barley
Zinc 5mg 0.82mg Sunflower seed
Copper 1.8mg 0.105mg Sunflower seed
Manganese 1.95mg 0.259mg Sunflower seed
Selenium 53µg 8.6µg Sunflower seed
Vitamin A 50IU 7IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg 0.01mg Sunflower seed
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.083mg Sunflower seed
Vitamin B2 0.355mg 0.062mg Sunflower seed
Vitamin B3 8.335mg 2.063mg Sunflower seed
Vitamin B5 1.13mg 0.135mg Sunflower seed
Vitamin B6 1.345mg 0.115mg Sunflower seed
Folate 227µg 16µg Sunflower seed
Vitamin K 0µg 0.8µg Barley
Tryptophan 0.348mg 0.038mg Sunflower seed
Threonine 0.928mg 0.077mg Sunflower seed
Isoleucine 1.139mg 0.083mg Sunflower seed
Leucine 1.659mg 0.154mg Sunflower seed
Lysine 0.937mg 0.084mg Sunflower seed
Methionine 0.494mg 0.043mg Sunflower seed
Phenylalanine 1.169mg 0.127mg Sunflower seed
Valine 1.315mg 0.111mg Sunflower seed
Histidine 0.632mg 0.051mg Sunflower seed
Saturated Fat 4.455g 0.093g Barley
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 0.057g Sunflower seed
Polyunsaturated fat 23.137g 0.214g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed 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
156%
Sunflower seed
10%
Barley
Minerals Daily Need Coverage Score
207%
Sunflower seed
24%
Barley

Comparison summary

Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 8)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 2.34g)
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Barley
Barley is lower in Saturated Fat (difference - 4.362g)
Which food is cheaper?
Barley
Barley is cheaper (difference - $0.1)
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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.