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  6. Barley flour vs. Marrow-stem Kale

Barley flour vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Differences between barley flour and marrow-stem Kale

  • Barley flour is higher in selenium, phosphorus, vitamin B3, copper, iron, and vitamin B1; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, and folate.
  • Marrow-stem Kale's daily need coverage for vitamin K is 362% higher.
  • Barley flour has 29 times more selenium than marrow-stem Kale. While barley flour has 37.7µg of selenium, marrow-stem Kale has only 1.3µg.
  • Marrow-stem Kale has a lower glycemic index (32) than barley flour (70).

The food types used in this comparison are Barley flour or meal and Collards, raw.

Infographic

Barley flour vs Marrow-stem Kale 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more MagnesiumMagnesium +255.6%
Contains more PotassiumPotassium +45.1%
Contains more IronIron +470.2%
Contains more CopperCopper +645.7%
Contains more ZincZinc +852.4%
Contains more PhosphorusPhosphorus +1084%
Contains less SodiumSodium -76.5%
Contains more ManganeseManganese +57.1%
Contains more SeleniumSelenium +2800%
Contains more CalciumCalcium +625%

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +585.2%
Contains more Vitamin B3Vitamin B3 +744.9%
Contains more Vitamin B6Vitamin B6 +140%
Contains more CholineCholine +62.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +296.5%
Contains more Vitamin B2Vitamin B2 +14%
Contains more Vitamin B5Vitamin B5 +84.1%
Contains more Vitamin KVitamin K +19768.2%
Contains more FolateFolate +1512.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley flour Marrow-stem Kale DV% diff.
Vitamin K 2.2µg 437.1µg 362%
Selenium 37.7µg 1.3µg 66%
Vitamin C 0mg 35.3mg 39%
Phosphorus 296mg 25mg 39%
Vitamin B3 6.269mg 0.742mg 35%
Copper 0.343mg 0.046mg 33%
Folate 8µg 129µg 30%
Vitamin A 0µg 251µg 28%
Iron 2.68mg 0.47mg 28%
Vitamin B1 0.37mg 0.054mg 26%
Fiber 10.1g 4g 24%
Carbs 74.52g 5.42g 23%
Calcium 32mg 232mg 20%
Vitamin B6 0.396mg 0.165mg 18%
Manganese 1.034mg 0.658mg 16%
Calories 345kcal 32kcal 16%
Magnesium 96mg 27mg 16%
Zinc 2mg 0.21mg 16%
Protein 10.5g 3.02g 15%
Vitamin E 0.57mg 2.26mg 11%
Polyunsaturated fat 0.771g 0.201g 4%
Potassium 309mg 213mg 3%
Choline 37.8mg 23.2mg 3%
Fats 1.6g 0.61g 2%
Vitamin B5 0.145mg 0.267mg 2%
Sodium 4mg 17mg 1%
Saturated fat 0.335g 0.055g 1%
Vitamin B2 0.114mg 0.13mg 1%
Net carbs 64.42g 1.42g N/A
Sugar 0.8g 0.46g N/A
Monounsaturated fat 0.205g 0.03g 0%
Tryptophan 0.175mg 0.031mg 0%
Threonine 0.356mg 0.086mg 0%
Isoleucine 0.383mg 0.1mg 0%
Leucine 0.713mg 0.151mg 0%
Lysine 0.391mg 0.117mg 0%
Methionine 0.202mg 0.033mg 0%
Phenylalanine 0.589mg 0.087mg 0%
Valine 0.515mg 0.12mg 0%
Histidine 0.236mg 0.047mg 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% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +247.7%
Contains more FatsFats +162.3%
Contains more CarbsCarbs +1274.9%
Contains more WaterWater +640%
~equal in Other ~1.33g

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% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +583.3%
Contains more Poly. FatPolyunsaturated fat +283.6%
Contains less Sat. FatSaturated fat -83.6%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.