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  6. Arugula vs. Barley flour

Arugula vs. Barley flour — In-Depth Nutrition Comparison

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How are arugula and barley flour different?

  • Arugula is higher in vitamin K and vitamin A; however, barley flour is richer in selenium, vitamin B3, phosphorus, fiber, manganese, copper, vitamin B1, and vitamin B6.
  • Daily need coverage for vitamin K for arugula is 89% higher.
  • Arugula has a lower glycemic index (32) than barley flour (70).

Arugula, raw and Barley flour or meal are the varieties used in this article.

Infographic

Arugula vs Barley flour infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 9.6% 27% 101% 114% 55% 127% 0.52% 135% 206%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +19.4%
Contains more MagnesiumMagnesium +104.3%
Contains more IronIron +83.6%
Contains more CopperCopper +351.3%
Contains more ZincZinc +325.5%
Contains more PhosphorusPhosphorus +469.2%
Contains less SodiumSodium -85.2%
Contains more ManganeseManganese +222.1%
Contains more SeleniumSelenium +12466.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 11% 0% 93% 26% 118% 8.7% 91% 0% 5.5% 6% 21%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +201.4%
Contains more Vitamin KVitamin K +4836.4%
Contains more FolateFolate +1112.5%
Contains more Vitamin EVitamin E +32.6%
Contains more Vitamin B1Vitamin B1 +740.9%
Contains more Vitamin B2Vitamin B2 +32.6%
Contains more Vitamin B3Vitamin B3 +1955.4%
Contains more Vitamin B6Vitamin B6 +442.5%
Contains more CholineCholine +147.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Barley flour DV% diff.
Vitamin K 108.6µg 2.2µg 89%
Selenium 0.3µg 37.7µg 68%
Vitamin B3 0.305mg 6.269mg 37%
Phosphorus 52mg 296mg 35%
Fiber 1.6g 10.1g 34%
Manganese 0.321mg 1.034mg 31%
Copper 0.076mg 0.343mg 30%
Vitamin B1 0.044mg 0.37mg 27%
Vitamin B6 0.073mg 0.396mg 25%
Carbs 3.65g 74.52g 24%
Folate 97µg 8µg 22%
Vitamin C 15mg 0mg 17%
Protein 2.58g 10.5g 16%
Calories 25kcal 345kcal 16%
Iron 1.46mg 2.68mg 15%
Zinc 0.47mg 2mg 14%
Calcium 160mg 32mg 13%
Vitamin A 119µg 0µg 13%
Magnesium 47mg 96mg 12%
Vitamin B5 0.437mg 0.145mg 6%
Choline 15.3mg 37.8mg 4%
Polyunsaturated fat 0.319g 0.771g 3%
Potassium 369mg 309mg 2%
Vitamin B2 0.086mg 0.114mg 2%
Vitamin E 0.43mg 0.57mg 1%
Fats 0.66g 1.6g 1%
Sodium 27mg 4mg 1%
Saturated fat 0.086g 0.335g 1%
Net carbs 2.05g 64.42g N/A
Sugar 2.05g 0.8g N/A
Monounsaturated fat 0.049g 0.205g 0%
Tryptophan 0.175mg 0%
Threonine 0.356mg 0%
Isoleucine 0.383mg 0%
Leucine 0.713mg 0%
Lysine 0.391mg 0%
Methionine 0.202mg 0%
Phenylalanine 0.589mg 0%
Valine 0.515mg 0%
Histidine 0.236mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
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 WaterWater +657.3%
Contains more ProteinProtein +307%
Contains more FatsFats +142.4%
Contains more CarbsCarbs +1941.6%
~equal in Other ~1.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
26% 16% 59%
Saturated fat: Sat. Fat 0.335 g
Monounsaturated fat: Mono. Fat 0.205 g
Polyunsaturated fat: Poly. Fat 0.771 g
Contains less Sat. FatSaturated fat -74.3%
Contains more Mono. FatMonounsaturated fat +318.4%
Contains more Poly. FatPolyunsaturated fat +141.7%

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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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.