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  6. Barley flour vs. Leek

Barley flour vs. Leek — In-Depth Nutrition Comparison

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What are the main differences between barley flour and leek?

  • Barley flour is richer in selenium, phosphorus, vitamin B3, fiber, vitamin B1, copper, manganese, and zinc, yet leek is richer in vitamin K and vitamin A.
  • Barley flour's daily need coverage for selenium is 67% higher.
  • Barley flour has 17 times more zinc than leek. Barley flour has 2mg of zinc, while leek has 0.12mg.
  • Leek has a lower glycemic index than barley flour.

We used Barley flour or meal and Leeks, (bulb and lower leaf-portion), raw types in this comparison.

Infographic

Barley flour vs Leek 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.
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%
Leek
Leek
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more MagnesiumMagnesium +242.9%
Contains more PotassiumPotassium +71.7%
Contains more IronIron +27.6%
Contains more CopperCopper +185.8%
Contains more ZincZinc +1566.7%
Contains more PhosphorusPhosphorus +745.7%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +115%
Contains more SeleniumSelenium +3670%
Contains more CalciumCalcium +84.4%

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%
Leek
Leek
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin B1Vitamin B1 +516.7%
Contains more Vitamin B2Vitamin B2 +280%
Contains more Vitamin B3Vitamin B3 +1467.3%
Contains more Vitamin B6Vitamin B6 +70%
Contains more CholineCholine +297.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +61.4%
Contains more Vitamin KVitamin K +2036.4%
Contains more FolateFolate +700%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.14mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley flour Leek DV% diff.
Selenium 37.7µg 1µg 67%
Vitamin K 2.2µg 47µg 37%
Vitamin B3 6.269mg 0.4mg 37%
Phosphorus 296mg 35mg 37%
Fiber 10.1g 1.8g 33%
Vitamin B1 0.37mg 0.06mg 26%
Copper 0.343mg 0.12mg 25%
Manganese 1.034mg 0.481mg 24%
Carbs 74.52g 14.15g 20%
Protein 10.5g 1.5g 18%
Zinc 2mg 0.12mg 17%
Magnesium 96mg 28mg 16%
Folate 8µg 64µg 14%
Calories 345kcal 61kcal 14%
Vitamin B6 0.396mg 0.233mg 13%
Vitamin C 0mg 12mg 13%
Vitamin A 0µg 83µg 9%
Iron 2.68mg 2.1mg 7%
Vitamin B2 0.114mg 0.03mg 6%
Choline 37.8mg 9.5mg 5%
Potassium 309mg 180mg 4%
Polyunsaturated fat 0.771g 0.166g 4%
Calcium 32mg 59mg 3%
Vitamin E 0.57mg 0.92mg 2%
Fats 1.6g 0.3g 2%
Monounsaturated fat 0.205g 0.004g 1%
Sodium 4mg 20mg 1%
Saturated fat 0.335g 0.04g 1%
Net carbs 64.42g 12.35g N/A
Sugar 0.8g 3.9g N/A
Vitamin B5 0.145mg 0.14mg 0%
Tryptophan 0.175mg 0.012mg 0%
Threonine 0.356mg 0.063mg 0%
Isoleucine 0.383mg 0.052mg 0%
Leucine 0.713mg 0.096mg 0%
Lysine 0.391mg 0.078mg 0%
Methionine 0.202mg 0.018mg 0%
Phenylalanine 0.589mg 0.055mg 0%
Valine 0.515mg 0.056mg 0%
Histidine 0.236mg 0.025mg 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
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +600%
Contains more FatsFats +433.3%
Contains more CarbsCarbs +426.6%
Contains more OtherOther +21%
Contains more WaterWater +585.4%

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
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +5025%
Contains more Poly. FatPolyunsaturated fat +364.5%
Contains less Sat. FatSaturated fat -88.1%

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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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.