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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 vitamin A.
  • Daily need coverage for vitamin K for 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.
  • Arugula has a lower glycemic index (32) than barley flour (70).

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

Infographic

Barley flour vs Arugula 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 69% 9.6% 27% 101% 114% 55% 127% 0.52% 135% 206%
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%
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%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +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.
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%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley flour Arugula DV% diff.
Vitamin K 2.2µg 108.6µg 89%
Selenium 37.7µg 0.3µg 68%
Vitamin B3 6.269mg 0.305mg 37%
Phosphorus 296mg 52mg 35%
Fiber 10.1g 1.6g 34%
Manganese 1.034mg 0.321mg 31%
Copper 0.343mg 0.076mg 30%
Vitamin B1 0.37mg 0.044mg 27%
Vitamin B6 0.396mg 0.073mg 25%
Carbs 74.52g 3.65g 24%
Folate 8µg 97µg 22%
Vitamin C 0mg 15mg 17%
Protein 10.5g 2.58g 16%
Calories 345kcal 25kcal 16%
Iron 2.68mg 1.46mg 15%
Zinc 2mg 0.47mg 14%
Calcium 32mg 160mg 13%
Vitamin A 0µg 119µg 13%
Magnesium 96mg 47mg 12%
Vitamin B5 0.145mg 0.437mg 6%
Choline 37.8mg 15.3mg 4%
Polyunsaturated fat 0.771g 0.319g 3%
Potassium 309mg 369mg 2%
Vitamin B2 0.114mg 0.086mg 2%
Vitamin E 0.57mg 0.43mg 1%
Fats 1.6g 0.66g 1%
Sodium 4mg 27mg 1%
Saturated fat 0.335g 0.086g 1%
Net carbs 64.42g 2.05g N/A
Sugar 0.8g 2.05g N/A
Monounsaturated fat 0.205g 0.049g 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
11% 75% 12%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 74.52 g
Water: 12.11 g
Other: 1.27 g
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 ProteinProtein +307%
Contains more FatsFats +142.4%
Contains more CarbsCarbs +1941.6%
Contains more WaterWater +657.3%
Contains more OtherOther +10.2%

Fat Type Comparison

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

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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. 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.