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, and vitamin C.
Daily need coverage for vitamin K for 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.

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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.

Barley flour

Kale

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.

Barley flour

Kale

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 EVitamin 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

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	2.2µg	817µg	679%
Vitamin A	0µg	681µg	76%
Selenium	37.7µg	0.9µg	67%
Vitamin C	0mg	41mg	46%
Phosphorus	296mg	28mg	38%
Vitamin B3	6.269mg	0.5mg	36%
Fiber	10.1g	2g	32%
Manganese	1.034mg	0.416mg	27%
Vitamin B1	0.37mg	0.053mg	26%
Carbs	74.52g	5.63g	23%
Iron	2.68mg	0.9mg	22%
Copper	0.343mg	0.156mg	21%
Vitamin B6	0.396mg	0.138mg	20%
Magnesium	96mg	18mg	19%
Protein	10.5g	1.9g	17%
Calories	345kcal	28kcal	16%
Zinc	2mg	0.24mg	16%
Choline	37.8mg	0.4mg	7%
Polyunsaturated fat	0.771g	0.193g	4%
Calcium	32mg	72mg	4%
Vitamin B2	0.114mg	0.07mg	3%
Potassium	309mg	228mg	2%
Vitamin B5	0.145mg	0.049mg	2%
Vitamin E	0.57mg	0.85mg	2%
Fats	1.6g	0.4g	2%
Sodium	4mg	23mg	1%
Saturated fat	0.335g	0.052g	1%
Folate	8µg	13µg	1%
Net carbs	64.42g	3.63g	N/A
Sugar	0.8g	1.25g	N/A
Monounsaturated fat	0.205g	0.03g	0%
Tryptophan	0.175mg	0.023mg	0%
Threonine	0.356mg	0.085mg	0%
Isoleucine	0.383mg	0.114mg	0%
Leucine	0.713mg	0.133mg	0%
Lysine	0.391mg	0.114mg	0%
Methionine	0.202mg	0.018mg	0%
Phenylalanine	0.589mg	0.097mg	0%
Valine	0.515mg	0.104mg	0%
Histidine	0.236mg	0.04mg	0%