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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 C, Folate, and Vitamin A RAE.
  • 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.

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.
Barley flour
Barley flour
9
:
1
Marrow-stem Kale
Marrow-stem Kale
Contains more Iron +470.2%
Contains more Magnesium +255.6%
Contains more Phosphorus +1084%
Contains more Potassium +45.1%
Contains less Sodium -76.5%
Contains more Zinc +852.4%
Contains more Copper +645.7%
Contains more Manganese +57.1%
Contains more Selenium +2800%
Contains more Calcium +625%
Barley flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 101% 69% 127% 28% 1% 55% 115% 135% 206%
Marrow-stem Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 70% 18% 20% 11% 19% 3% 6% 16% 86% 8%
Contains more Iron +470.2%
Contains more Magnesium +255.6%
Contains more Phosphorus +1084%
Contains more Potassium +45.1%
Contains less Sodium -76.5%
Contains more Zinc +852.4%
Contains more Copper +645.7%
Contains more Manganese +57.1%
Contains more Selenium +2800%
Contains more Calcium +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.
Barley flour
Barley flour
3
:
7
Marrow-stem Kale
Marrow-stem Kale
Contains more Vitamin B1 +585.2%
Contains more Vitamin B3 +744.9%
Contains more Vitamin B6 +140%
Contains more Vitamin A +∞%
Contains more Vitamin E +296.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +14%
Contains more Vitamin B5 +84.1%
Contains more Folate +1512.5%
Contains more Vitamin K +19768.2%
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%
Marrow-stem Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 1093%
Contains more Vitamin B1 +585.2%
Contains more Vitamin B3 +744.9%
Contains more Vitamin B6 +140%
Contains more Vitamin A +∞%
Contains more Vitamin E +296.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +14%
Contains more Vitamin B5 +84.1%
Contains more Folate +1512.5%
Contains more Vitamin K +19768.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley flour
Barley flour
3
:
2
Marrow-stem Kale
Marrow-stem Kale
Contains more Protein +247.7%
Contains more Fats +162.3%
Contains more Carbs +1274.9%
Contains more Water +640%
Equal in Other - 1.33
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
Marrow-stem Kale
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 Protein +247.7%
Contains more Fats +162.3%
Contains more Carbs +1274.9%
Contains more Water +640%
Equal in Other - 1.33

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley flour
Barley flour
2
:
1
Marrow-stem Kale
Marrow-stem Kale
Contains more Monounsaturated Fat +583.3%
Contains more Polyunsaturated fat +283.6%
Contains less Saturated Fat -83.6%
Barley flour
26% 16% 59%
Saturated Fat: 0.335 g
Monounsaturated Fat: 0.205 g
Polyunsaturated fat: 0.771 g
Marrow-stem Kale
19% 10% 70%
Saturated Fat: 0.055 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.201 g
Contains more Monounsaturated Fat +583.3%
Contains more Polyunsaturated fat +283.6%
Contains less Saturated Fat -83.6%

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 Marrow-stem Kale
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Barley flour Marrow-stem Kale Opinion
Net carbs 64.42g 1.42g Barley flour
Protein 10.5g 3.02g Barley flour
Fats 1.6g 0.61g Barley flour
Carbs 74.52g 5.42g Barley flour
Calories 345kcal 32kcal Barley flour
Sugar 0.8g 0.46g Marrow-stem Kale
Fiber 10.1g 4g Barley flour
Calcium 32mg 232mg Marrow-stem Kale
Iron 2.68mg 0.47mg Barley flour
Magnesium 96mg 27mg Barley flour
Phosphorus 296mg 25mg Barley flour
Potassium 309mg 213mg Barley flour
Sodium 4mg 17mg Barley flour
Zinc 2mg 0.21mg Barley flour
Copper 0.343mg 0.046mg Barley flour
Manganese 1.034mg 0.658mg Barley flour
Selenium 37.7µg 1.3µg Barley flour
Vitamin A 0IU 5019IU Marrow-stem Kale
Vitamin A RAE 0µg 251µg Marrow-stem Kale
Vitamin E 0.57mg 2.26mg Marrow-stem Kale
Vitamin C 0mg 35.3mg Marrow-stem Kale
Vitamin B1 0.37mg 0.054mg Barley flour
Vitamin B2 0.114mg 0.13mg Marrow-stem Kale
Vitamin B3 6.269mg 0.742mg Barley flour
Vitamin B5 0.145mg 0.267mg Marrow-stem Kale
Vitamin B6 0.396mg 0.165mg Barley flour
Folate 8µg 129µg Marrow-stem Kale
Vitamin K 2.2µg 437.1µg Marrow-stem Kale
Tryptophan 0.175mg 0.031mg Barley flour
Threonine 0.356mg 0.086mg Barley flour
Isoleucine 0.383mg 0.1mg Barley flour
Leucine 0.713mg 0.151mg Barley flour
Lysine 0.391mg 0.117mg Barley flour
Methionine 0.202mg 0.033mg Barley flour
Phenylalanine 0.589mg 0.087mg Barley flour
Valine 0.515mg 0.12mg Barley flour
Histidine 0.236mg 0.047mg Barley flour
Saturated Fat 0.335g 0.055g Marrow-stem Kale
Monounsaturated Fat 0.205g 0.03g Barley flour
Polyunsaturated fat 0.771g 0.201g Barley flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley flour Marrow-stem Kale
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
147%
Marrow-stem Kale
Minerals Daily Need Coverage Score
84%
Barley flour
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 0.34g)
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 0.28g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Sodium?
Barley flour
Barley flour contains less Sodium (difference - 13mg)
Which food is cheaper?
Barley flour
Barley flour is cheaper (difference - $0.5)
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)

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.