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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, Zinc, and Magnesium, yet Leek is richer in Vitamin K.
  • 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.

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.
Barley flour
Barley flour
9
:
1
Leek
Leek
Contains more Iron +27.6%
Contains more Magnesium +242.9%
Contains more Phosphorus +745.7%
Contains more Potassium +71.7%
Contains less Sodium -80%
Contains more Zinc +1566.7%
Contains more Copper +185.8%
Contains more Manganese +115%
Contains more Selenium +3670%
Contains more Calcium +84.4%
Barley flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 101% 69% 127% 28% 1% 55% 115% 135% 206%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Contains more Iron +27.6%
Contains more Magnesium +242.9%
Contains more Phosphorus +745.7%
Contains more Potassium +71.7%
Contains less Sodium -80%
Contains more Zinc +1566.7%
Contains more Copper +185.8%
Contains more Manganese +115%
Contains more Selenium +3670%
Contains more Calcium +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.
Barley flour
Barley flour
5
:
5
Leek
Leek
Contains more Vitamin B1 +516.7%
Contains more Vitamin B2 +280%
Contains more Vitamin B3 +1467.3%
Contains more Vitamin B6 +70%
Contains more Vitamin A +∞%
Contains more Vitamin E +61.4%
Contains more Vitamin C +∞%
Contains more Folate +700%
Contains more Vitamin K +2036.4%
Equal in Vitamin B5 - 0.14
Barley flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 0% 93% 27% 118% 9% 92% 6% 0% 6%
Leek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Contains more Vitamin B1 +516.7%
Contains more Vitamin B2 +280%
Contains more Vitamin B3 +1467.3%
Contains more Vitamin B6 +70%
Contains more Vitamin A +∞%
Contains more Vitamin E +61.4%
Contains more Vitamin C +∞%
Contains more Folate +700%
Contains more Vitamin K +2036.4%
Equal in Vitamin B5 - 0.14

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley flour
Barley flour
4
:
1
Leek
Leek
Contains more Protein +600%
Contains more Fats +433.3%
Contains more Carbs +426.6%
Contains more Other +21%
Contains more Water +585.4%
Barley flour
11% 75% 12%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 74.52 g
Water: 12.11 g
Other: 1.27 g
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more Protein +600%
Contains more Fats +433.3%
Contains more Carbs +426.6%
Contains more Other +21%
Contains more Water +585.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley flour
Barley flour
2
:
1
Leek
Leek
Contains more Monounsaturated Fat +5025%
Contains more Polyunsaturated fat +364.5%
Contains less Saturated Fat -88.1%
Barley flour
26% 16% 59%
Saturated Fat: 0.335 g
Monounsaturated Fat: 0.205 g
Polyunsaturated fat: 0.771 g
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Contains more Monounsaturated Fat +5025%
Contains more Polyunsaturated fat +364.5%
Contains less Saturated Fat -88.1%

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

All nutrients comparison - raw data values

Nutrient Barley flour Leek Opinion
Net carbs 64.42g 12.35g Barley flour
Protein 10.5g 1.5g Barley flour
Fats 1.6g 0.3g Barley flour
Carbs 74.52g 14.15g Barley flour
Calories 345kcal 61kcal Barley flour
Sugar 0.8g 3.9g Barley flour
Fiber 10.1g 1.8g Barley flour
Calcium 32mg 59mg Leek
Iron 2.68mg 2.1mg Barley flour
Magnesium 96mg 28mg Barley flour
Phosphorus 296mg 35mg Barley flour
Potassium 309mg 180mg Barley flour
Sodium 4mg 20mg Barley flour
Zinc 2mg 0.12mg Barley flour
Copper 0.343mg 0.12mg Barley flour
Manganese 1.034mg 0.481mg Barley flour
Selenium 37.7µg 1µg Barley flour
Vitamin A 0IU 1667IU Leek
Vitamin A RAE 0µg 83µg Leek
Vitamin E 0.57mg 0.92mg Leek
Vitamin C 0mg 12mg Leek
Vitamin B1 0.37mg 0.06mg Barley flour
Vitamin B2 0.114mg 0.03mg Barley flour
Vitamin B3 6.269mg 0.4mg Barley flour
Vitamin B5 0.145mg 0.14mg Barley flour
Vitamin B6 0.396mg 0.233mg Barley flour
Folate 8µg 64µg Leek
Vitamin K 2.2µg 47µg Leek
Tryptophan 0.175mg 0.012mg Barley flour
Threonine 0.356mg 0.063mg Barley flour
Isoleucine 0.383mg 0.052mg Barley flour
Leucine 0.713mg 0.096mg Barley flour
Lysine 0.391mg 0.078mg Barley flour
Methionine 0.202mg 0.018mg Barley flour
Phenylalanine 0.589mg 0.055mg Barley flour
Valine 0.515mg 0.056mg Barley flour
Histidine 0.236mg 0.025mg Barley flour
Saturated Fat 0.335g 0.04g Leek
Monounsaturated Fat 0.205g 0.004g Barley flour
Polyunsaturated fat 0.771g 0.166g Barley flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley flour Leek
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
30%
Barley flour
35%
Leek
Minerals Daily Need Coverage Score
84%
Barley flour
26%
Leek

Comparison summary

Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.295g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 38)
Which food is lower in Sugar?
Barley flour
Barley flour is lower in Sugar (difference - 3.1g)
Which food contains less Sodium?
Barley flour
Barley flour contains less Sodium (difference - 16mg)
Which food is cheaper?
Barley flour
Barley flour is cheaper (difference - $0.4)
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 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. 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.