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  6. Barley flour vs. Spinach

Barley flour vs. Spinach — In-Depth Nutrition Comparison

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How are Barley flour and Spinach different?

  • Barley flour is richer in Selenium, Vitamin B3, Phosphorus, Fiber, Vitamin B1, Copper, and Vitamin B6, while Spinach is higher in Vitamin K, Vitamin A RAE, and Folate.
  • Spinach covers your daily need of Vitamin K 409% more than Barley flour.
  • Barley flour contains 25 times more Selenium than Spinach. Barley flour contains 37.7µg of Selenium, while Spinach contains 1.5µg.

Barley flour or meal and Spinach, cooked, boiled, drained, without salt types were used in this article.

Infographic

Barley flour vs Spinach 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 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
Contains more CopperCopper +97.1%
Contains more ZincZinc +163.2%
Contains more PhosphorusPhosphorus +428.6%
Contains less SodiumSodium -94.3%
Contains more SeleniumSelenium +2413.3%
Contains more CalciumCalcium +325%
Contains more PotassiumPotassium +50.8%
Contains more IronIron +33.2%
~equal in Magnesium ~87mg
~equal in Manganese ~0.935mg

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 33% 629% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
Contains more Vitamin B1Vitamin B1 +289.5%
Contains more Vitamin B3Vitamin B3 +1179.4%
Contains more Vitamin B6Vitamin B6 +63.6%
Contains more CholineCholine +91.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +264.9%
Contains more Vitamin B2Vitamin B2 +107%
Contains more Vitamin KVitamin K +22336.4%
Contains more FolateFolate +1725%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.145mg
~equal in Vitamin B12 ~0µg

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% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more ProteinProtein +253.5%
Contains more FatsFats +515.4%
Contains more CarbsCarbs +1887.2%
Contains more WaterWater +653.2%
Contains more OtherOther +42.5%

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
27% 4% 69%
Saturated Fat: Sat. Fat 0.043 g
Monounsaturated Fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
Contains more Mono. FatMonounsaturated Fat +3316.7%
Contains more Poly. FatPolyunsaturated fat +607.3%
Contains less Sat. FatSaturated Fat -87.2%

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

All nutrients comparison - raw data values

Nutrient Barley flour Spinach Opinion
Calories 345kcal 23kcal Barley flour
Protein 10.5g 2.97g Barley flour
Fats 1.6g 0.26g Barley flour
Vitamin C 0mg 9.8mg Spinach
Net carbs 64.42g 1.35g Barley flour
Carbs 74.52g 3.75g Barley flour
Magnesium 96mg 87mg Barley flour
Calcium 32mg 136mg Spinach
Potassium 309mg 466mg Spinach
Iron 2.68mg 3.57mg Spinach
Sugar 0.8g 0.43g Spinach
Fiber 10.1g 2.4g Barley flour
Copper 0.343mg 0.174mg Barley flour
Zinc 2mg 0.76mg Barley flour
Phosphorus 296mg 56mg Barley flour
Sodium 4mg 70mg Barley flour
Vitamin A 0IU 10481IU Spinach
Vitamin A RAE 0µg 524µg Spinach
Vitamin E 0.57mg 2.08mg Spinach
Manganese 1.034mg 0.935mg Barley flour
Selenium 37.7µg 1.5µg Barley flour
Vitamin B1 0.37mg 0.095mg Barley flour
Vitamin B2 0.114mg 0.236mg Spinach
Vitamin B3 6.269mg 0.49mg Barley flour
Vitamin B5 0.145mg 0.145mg
Vitamin B6 0.396mg 0.242mg Barley flour
Vitamin K 2.2µg 493.6µg Spinach
Folate 8µg 146µg Spinach
Choline 37.8mg 19.7mg Barley flour
Saturated Fat 0.335g 0.043g Spinach
Monounsaturated Fat 0.205g 0.006g Barley flour
Polyunsaturated fat 0.771g 0.109g Barley flour
Tryptophan 0.175mg 0.04mg Barley flour
Threonine 0.356mg 0.127mg Barley flour
Isoleucine 0.383mg 0.152mg Barley flour
Leucine 0.713mg 0.231mg Barley flour
Lysine 0.391mg 0.182mg Barley flour
Methionine 0.202mg 0.055mg Barley flour
Phenylalanine 0.589mg 0.134mg Barley flour
Valine 0.515mg 0.168mg Barley flour
Histidine 0.236mg 0.066mg Barley flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley flour Spinach
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
29%
Barley flour
170%
Spinach
Minerals Daily Need Coverage Score
84%
Barley flour
52%
Spinach

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 0.37g)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.292g)
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 38)
Which food contains less Sodium?
Barley flour
Barley flour contains less Sodium (difference - 66mg)
Which food is cheaper?
Barley flour
Barley flour is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.