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Barley flour vs. Kale — In-Depth Nutrition Comparison

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The main differences between Barley flour and Kale

  • Barley flour has more Selenium, Phosphorus, Vitamin B3, Fiber, Manganese, Vitamin B1, and Iron, however, Kale has more Vitamin K, Vitamin A RAE, and Vitamin C.
  • Daily need coverage for Vitamin K from Kale is 679% higher.
  • Kale has 42 times less Selenium than Barley flour. Barley flour has 37.7µg of Selenium, while Kale has 0.9µg.

Food types used in this article are Barley flour or meal and Kale, cooked, boiled, drained, without salt.

Infographic

Barley flour vs Kale 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%
Kale
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
Contains more MagnesiumMagnesium +433.3%
Contains more PotassiumPotassium +35.5%
Contains more IronIron +197.8%
Contains more CopperCopper +119.9%
Contains more ZincZinc +733.3%
Contains more PhosphorusPhosphorus +957.1%
Contains less SodiumSodium -82.6%
Contains more ManganeseManganese +148.6%
Contains more SeleniumSelenium +4088.9%
Contains more CalciumCalcium +125%

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%
Kale
5
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 137% 817% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
Contains more Vitamin B1Vitamin B1 +598.1%
Contains more Vitamin B2Vitamin B2 +62.9%
Contains more Vitamin B3Vitamin B3 +1153.8%
Contains more Vitamin B5Vitamin B5 +195.9%
Contains more Vitamin B6Vitamin B6 +187%
Contains more CholineCholine +9350%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +49.1%
Contains more Vitamin KVitamin K +37036.4%
Contains more FolateFolate +62.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Kale
1
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more ProteinProtein +452.6%
Contains more FatsFats +300%
Contains more CarbsCarbs +1223.6%
Contains more OtherOther +46%
Contains more WaterWater +653.1%

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
Kale
1
19% 11% 70%
Saturated Fat: Sat. Fat 0.052 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
Contains more Mono. FatMonounsaturated Fat +583.3%
Contains more Poly. FatPolyunsaturated fat +299.5%
Contains less Sat. FatSaturated Fat -84.5%

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 Kale
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Barley flour Kale Opinion
Calories 345kcal 28kcal Barley flour
Protein 10.5g 1.9g Barley flour
Fats 1.6g 0.4g Barley flour
Vitamin C 0mg 41mg Kale
Net carbs 64.42g 3.63g Barley flour
Carbs 74.52g 5.63g Barley flour
Magnesium 96mg 18mg Barley flour
Calcium 32mg 72mg Kale
Potassium 309mg 228mg Barley flour
Iron 2.68mg 0.9mg Barley flour
Sugar 0.8g 1.25g Barley flour
Fiber 10.1g 2g Barley flour
Copper 0.343mg 0.156mg Barley flour
Zinc 2mg 0.24mg Barley flour
Phosphorus 296mg 28mg Barley flour
Sodium 4mg 23mg Barley flour
Vitamin A 0IU 13621IU Kale
Vitamin A RAE 0µg 681µg Kale
Vitamin E 0.57mg 0.85mg Kale
Manganese 1.034mg 0.416mg Barley flour
Selenium 37.7µg 0.9µg Barley flour
Vitamin B1 0.37mg 0.053mg Barley flour
Vitamin B2 0.114mg 0.07mg Barley flour
Vitamin B3 6.269mg 0.5mg Barley flour
Vitamin B5 0.145mg 0.049mg Barley flour
Vitamin B6 0.396mg 0.138mg Barley flour
Vitamin K 2.2µg 817µg Kale
Folate 8µg 13µg Kale
Choline 37.8mg 0.4mg Barley flour
Saturated Fat 0.335g 0.052g Kale
Monounsaturated Fat 0.205g 0.03g Barley flour
Polyunsaturated fat 0.771g 0.193g Barley flour
Tryptophan 0.175mg 0.023mg Barley flour
Threonine 0.356mg 0.085mg Barley flour
Isoleucine 0.383mg 0.114mg Barley flour
Leucine 0.713mg 0.133mg Barley flour
Lysine 0.391mg 0.114mg Barley flour
Methionine 0.202mg 0.018mg Barley flour
Phenylalanine 0.589mg 0.097mg Barley flour
Valine 0.515mg 0.104mg Barley flour
Histidine 0.236mg 0.04mg Barley flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley flour Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
29%
Barley flour
238%
Kale
Minerals Daily Need Coverage Score
84%
Barley flour
22%
Kale

Comparison summary

Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.283g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 70)
Which food is lower in Sugar?
Barley flour
Barley flour is lower in Sugar (difference - 0.45g)
Which food contains less Sodium?
Barley flour
Barley flour contains less Sodium (difference - 19mg)
Which food is richer in minerals?
Barley flour
Barley flour is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.