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  6. Barley flour vs. Arugula

Barley flour vs. Arugula — In-Depth Nutrition Comparison

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How are Barley flour and Arugula different?

  • Barley flour is higher in Selenium, Vitamin B3, Phosphorus, Fiber, Manganese, Copper, Vitamin B1, and Vitamin B6, however, Arugula is richer in Vitamin K, and Folate.
  • Daily need coverage for Vitamin K from Arugula is 89% higher.
  • Barley flour contains 126 times more Selenium than Arugula. While Barley flour contains 37.7µg of Selenium, Arugula contains only 0.3µg.

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

Infographic

Barley flour vs Arugula 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 flour
Barley flour
8
:
2
Arugula
Arugula
Contains more Iron +83.6%
Contains more Magnesium +104.3%
Contains more Phosphorus +469.2%
Contains less Sodium -85.2%
Contains more Zinc +325.5%
Contains more Copper +351.3%
Contains more Manganese +222.1%
Contains more Selenium +12466.7%
Contains more Calcium +400%
Contains more Potassium +19.4%
Barley flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 101% 69% 127% 28% 1% 55% 115% 135% 206%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Contains more Iron +83.6%
Contains more Magnesium +104.3%
Contains more Phosphorus +469.2%
Contains less Sodium -85.2%
Contains more Zinc +325.5%
Contains more Copper +351.3%
Contains more Manganese +222.1%
Contains more Selenium +12466.7%
Contains more Calcium +400%
Contains more Potassium +19.4%

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 flour
Barley flour
5
:
5
Arugula
Arugula
Contains more Vitamin E +32.6%
Contains more Vitamin B1 +740.9%
Contains more Vitamin B2 +32.6%
Contains more Vitamin B3 +1955.4%
Contains more Vitamin B6 +442.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +201.4%
Contains more Folate +1112.5%
Contains more Vitamin K +4836.4%
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%
Arugula
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Contains more Vitamin E +32.6%
Contains more Vitamin B1 +740.9%
Contains more Vitamin B2 +32.6%
Contains more Vitamin B3 +1955.4%
Contains more Vitamin B6 +442.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +201.4%
Contains more Folate +1112.5%
Contains more Vitamin K +4836.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley flour
Barley flour
3
:
2
Arugula
Arugula
Contains more Protein +307%
Contains more Fats +142.4%
Contains more Carbs +1941.6%
Contains more Water +657.3%
Contains more Other +10.2%
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
Arugula
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more Protein +307%
Contains more Fats +142.4%
Contains more Carbs +1941.6%
Contains more Water +657.3%
Contains more Other +10.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley flour
Barley flour
2
:
1
Arugula
Arugula
Contains more Monounsaturated Fat +318.4%
Contains more Polyunsaturated fat +141.7%
Contains less Saturated Fat -74.3%
Barley flour
26% 16% 59%
Saturated Fat: 0.335 g
Monounsaturated Fat: 0.205 g
Polyunsaturated fat: 0.771 g
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Contains more Monounsaturated Fat +318.4%
Contains more Polyunsaturated fat +141.7%
Contains less Saturated Fat -74.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Barley flour Arugula Opinion
Net carbs 64.42g 2.05g Barley flour
Protein 10.5g 2.58g Barley flour
Fats 1.6g 0.66g Barley flour
Carbs 74.52g 3.65g Barley flour
Calories 345kcal 25kcal Barley flour
Sugar 0.8g 2.05g Barley flour
Fiber 10.1g 1.6g Barley flour
Calcium 32mg 160mg Arugula
Iron 2.68mg 1.46mg Barley flour
Magnesium 96mg 47mg Barley flour
Phosphorus 296mg 52mg Barley flour
Potassium 309mg 369mg Arugula
Sodium 4mg 27mg Barley flour
Zinc 2mg 0.47mg Barley flour
Copper 0.343mg 0.076mg Barley flour
Manganese 1.034mg 0.321mg Barley flour
Selenium 37.7µg 0.3µg Barley flour
Vitamin A 0IU 2373IU Arugula
Vitamin A RAE 0µg 119µg Arugula
Vitamin E 0.57mg 0.43mg Barley flour
Vitamin C 0mg 15mg Arugula
Vitamin B1 0.37mg 0.044mg Barley flour
Vitamin B2 0.114mg 0.086mg Barley flour
Vitamin B3 6.269mg 0.305mg Barley flour
Vitamin B5 0.145mg 0.437mg Arugula
Vitamin B6 0.396mg 0.073mg Barley flour
Folate 8µg 97µg Arugula
Vitamin K 2.2µg 108.6µg Arugula
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 0.335g 0.086g Arugula
Monounsaturated Fat 0.205g 0.049g Barley flour
Polyunsaturated fat 0.771g 0.319g Barley flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley flour Arugula
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
30%
Barley flour
52%
Arugula
Minerals Daily Need Coverage Score
84%
Barley flour
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Barley flour
Barley flour is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Barley flour
Barley flour contains less Sodium (difference - 23mg)
Which food is cheaper?
Barley flour
Barley flour is cheaper (difference - $0.4)
Which food is richer in minerals?
Barley flour
Barley flour is relatively richer in minerals
Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 0.249g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 38)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169739/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.