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  6. Barley flour vs. Escarole

Barley flour vs. Escarole — In-Depth Nutrition Comparison

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The main differences between barley flour and escarole

  • Barley flour has more selenium, phosphorus, vitamin B3, vitamin B6, fiber, copper, manganese, and vitamin B1; however, escarole has more vitamin K and vitamin A.
  • Daily need coverage for vitamin K for escarole is 175% higher.
  • Escarole has 189 times less selenium than barley flour. Barley flour has 37.7µg of selenium, while escarole has 0.2µg.
  • Barley flour has a higher glycemic index than escarole.

Food types used in this article are Barley flour or meal and Escarole, cooked, boiled, drained, no salt added.

Infographic

Barley flour vs Escarole 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 9.3% 14% 22% 27% 29% 19% 9.4% 2.5% 50% 1.1%
Contains more MagnesiumMagnesium +638.5%
Contains more PotassiumPotassium +26.1%
Contains more IronIron +272.2%
Contains more CopperCopper +294.3%
Contains more ZincZinc +189.9%
Contains more PhosphorusPhosphorus +1245.5%
Contains less SodiumSodium -78.9%
Contains more ManganeseManganese +168.6%
Contains more SeleniumSelenium +18750%
Contains more CalciumCalcium +43.8%

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 11% 31% 8% 0% 15% 14% 5.9% 50% 3.7% 0% 530% 59% 8.4%
Contains more Vitamin EVitamin E +42.5%
Contains more Vitamin B1Vitamin B1 +527.1%
Contains more Vitamin B2Vitamin B2 +83.9%
Contains more Vitamin B3Vitamin B3 +1909.3%
Contains more Vitamin B6Vitamin B6 +2375%
Contains more CholineCholine +145.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +469.7%
Contains more Vitamin KVitamin K +9531.8%
Contains more FolateFolate +875%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley flour Escarole DV% diff.
Vitamin K 2.2µg 211.9µg 175%
Selenium 37.7µg 0.2µg 68%
Phosphorus 296mg 22mg 39%
Vitamin B3 6.269mg 0.312mg 37%
Vitamin B6 0.396mg 0.016mg 29%
Fiber 10.1g 2.8g 29%
Copper 0.343mg 0.087mg 28%
Manganese 1.034mg 0.385mg 28%
Vitamin B1 0.37mg 0.059mg 26%
Iron 2.68mg 0.72mg 25%
Carbs 74.52g 3.07g 24%
Magnesium 96mg 13mg 20%
Protein 10.5g 1.15g 19%
Folate 8µg 78µg 18%
Calories 345kcal 19kcal 16%
Vitamin B5 0.145mg 0.826mg 14%
Zinc 2mg 0.69mg 12%
Vitamin A 0µg 94µg 10%
Polyunsaturated fat 0.771g 0.081g 5%
Choline 37.8mg 15.4mg 4%
Vitamin B2 0.114mg 0.062mg 4%
Vitamin C 0mg 3.3mg 4%
Fats 1.6g 0.18g 2%
Potassium 309mg 245mg 2%
Monounsaturated fat 0.205g 0.004g 1%
Saturated fat 0.335g 0.042g 1%
Sodium 4mg 19mg 1%
Calcium 32mg 46mg 1%
Vitamin E 0.57mg 0.4mg 1%
Net carbs 64.42g 0.27g N/A
Sugar 0.8g 0.23g N/A
Tryptophan 0.175mg 0.005mg 0%
Threonine 0.356mg 0.046mg 0%
Isoleucine 0.383mg 0.066mg 0%
Leucine 0.713mg 0.09mg 0%
Lysine 0.391mg 0.058mg 0%
Methionine 0.202mg 0.013mg 0%
Phenylalanine 0.589mg 0.049mg 0%
Valine 0.515mg 0.058mg 0%
Histidine 0.236mg 0.021mg 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% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Contains more ProteinProtein +813%
Contains more FatsFats +788.9%
Contains more CarbsCarbs +2327.4%
Contains more WaterWater +678.6%
~equal in Other ~1.31g

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
33% 3% 64%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.081 g
Contains more Mono. FatMonounsaturated fat +5025%
Contains more Poly. FatPolyunsaturated fat +851.9%
Contains less Sat. FatSaturated fat -87.5%

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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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.