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Barley flour vs. Lettuce — In-Depth Nutrition Comparison

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Summary of differences between barley flour and lettuce

  • Barley flour has more selenium, phosphorus, vitamin B3, fiber, copper, manganese, vitamin B1, and vitamin B6, while lettuce has more vitamin A and vitamin K.
  • Lettuce covers your daily need for vitamin A, 148% more than barley flour.
  • Barley flour contains 63 times more selenium than lettuce. While barley flour contains 37.7µg of selenium, lettuce contains only 0.6µg.
  • Lettuce has a lower glycemic index. The glycemic index of lettuce is 32, while the glycemic index of barley flour is 70.

These are the specific foods used in this comparison Barley flour or meal and Lettuce, green leaf, raw.

Infographic

Barley flour vs Lettuce 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% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +638.5%
Contains more PotassiumPotassium +59.3%
Contains more IronIron +211.6%
Contains more CopperCopper +1082.8%
Contains more ZincZinc +1011.1%
Contains more PhosphorusPhosphorus +920.7%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +313.6%
Contains more SeleniumSelenium +6183.3%
Contains more CalciumCalcium +12.5%

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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin EVitamin E +159.1%
Contains more Vitamin B1Vitamin B1 +428.6%
Contains more Vitamin B2Vitamin B2 +42.5%
Contains more Vitamin B3Vitamin B3 +1571.7%
Contains more Vitamin B6Vitamin B6 +340%
Contains more CholineCholine +177.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +5640.9%
Contains more FolateFolate +375%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.134mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley flour Lettuce DV% diff.
Vitamin K 2.2µg 126.3µg 103%
Selenium 37.7µg 0.6µg 67%
Vitamin A 0µg 370µg 41%
Phosphorus 296mg 29mg 38%
Vitamin B3 6.269mg 0.375mg 37%
Fiber 10.1g 1.3g 35%
Copper 0.343mg 0.029mg 35%
Manganese 1.034mg 0.25mg 34%
Vitamin B1 0.37mg 0.07mg 25%
Vitamin B6 0.396mg 0.09mg 24%
Carbs 74.52g 2.87g 24%
Iron 2.68mg 0.86mg 23%
Magnesium 96mg 13mg 20%
Protein 10.5g 1.36g 18%
Calories 345kcal 15kcal 17%
Zinc 2mg 0.18mg 17%
Vitamin C 0mg 9.2mg 10%
Folate 8µg 38µg 8%
Polyunsaturated fat 0.771g 0.082g 5%
Choline 37.8mg 13.6mg 4%
Potassium 309mg 194mg 3%
Vitamin B2 0.114mg 0.08mg 3%
Fats 1.6g 0.15g 2%
Vitamin E 0.57mg 0.22mg 2%
Sodium 4mg 28mg 1%
Saturated fat 0.335g 0.02g 1%
Fructose 0.43g 1%
Net carbs 64.42g 1.57g N/A
Calcium 32mg 36mg 0%
Sugar 0.8g 0.78g N/A
Vitamin B5 0.145mg 0.134mg 0%
Monounsaturated fat 0.205g 0.006g 0%
Tryptophan 0.175mg 0.009mg 0%
Threonine 0.356mg 0.059mg 0%
Isoleucine 0.383mg 0.084mg 0%
Leucine 0.713mg 0.079mg 0%
Lysine 0.391mg 0.084mg 0%
Methionine 0.202mg 0.016mg 0%
Phenylalanine 0.589mg 0.055mg 0%
Valine 0.515mg 0.07mg 0%
Histidine 0.236mg 0.022mg 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% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +672.1%
Contains more FatsFats +966.7%
Contains more CarbsCarbs +2496.5%
Contains more OtherOther +98.4%
Contains more WaterWater +684.3%

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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +3316.7%
Contains more Poly. FatPolyunsaturated fat +840.2%
Contains less Sat. FatSaturated fat -94%

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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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.