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Barley flour vs. Vine spinach (basella) — In-Depth Nutrition Comparison

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What are the differences between barley flour and vine spinach (basella)?

  • Barley flour is higher in selenium, vitamin B3, phosphorus, vitamin B1, copper, iron, and zinc, yet vine spinach (basella) is higher in vitamin A, vitamin C, and folate.
  • Vine spinach (basella)'s daily need coverage for vitamin A is 160% more.
  • Barley flour has 47 times more selenium than vine spinach (basella). While barley flour has 37.7µg of selenium, vine spinach (basella) has only 0.8µg.

We used Barley flour or meal and Vinespinach, (basella), raw types in this article.

Infographic

Barley flour vs Vine spinach (basella) 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 46% 33% 45% 45% 36% 12% 22% 3.1% 96% 4.4%
Contains more MagnesiumMagnesium +47.7%
Contains more IronIron +123.3%
Contains more CopperCopper +220.6%
Contains more ZincZinc +365.1%
Contains more PhosphorusPhosphorus +469.2%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +40.7%
Contains more SeleniumSelenium +4612.5%
Contains more CalciumCalcium +240.6%
Contains more PotassiumPotassium +65%

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 340% 133% 0% 0% 13% 36% 9.4% 3.2% 55% 0% 0% 105% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +640%
Contains more Vitamin B3Vitamin B3 +1153.8%
Contains more Vitamin B5Vitamin B5 +173.6%
Contains more Vitamin B6Vitamin B6 +65%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +36%
Contains more FolateFolate +1650%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley flour Vine spinach (basella) DV% diff.
Vitamin C 0mg 102mg 113%
Selenium 37.7µg 0.8µg 67%
Vitamin A 0µg 400µg 44%
Fiber 10.1g 40%
Vitamin B3 6.269mg 0.5mg 36%
Phosphorus 296mg 52mg 35%
Folate 8µg 140µg 33%
Vitamin B1 0.37mg 0.05mg 27%
Copper 0.343mg 0.107mg 26%
Carbs 74.52g 3.4g 24%
Iron 2.68mg 1.2mg 19%
Protein 10.5g 1.8g 17%
Calories 345kcal 19kcal 16%
Zinc 2mg 0.43mg 14%
Manganese 1.034mg 0.735mg 13%
Vitamin B6 0.396mg 0.24mg 12%
Calcium 32mg 109mg 8%
Magnesium 96mg 65mg 7%
Choline 37.8mg 7%
Potassium 309mg 510mg 6%
Polyunsaturated fat 0.771g 5%
Vitamin E 0.57mg 4%
Vitamin B2 0.114mg 0.155mg 3%
Saturated fat 0.335g 2%
Fats 1.6g 0.3g 2%
Vitamin K 2.2µg 2%
Vitamin B5 0.145mg 0.053mg 2%
Monounsaturated fat 0.205g 1%
Sodium 4mg 24mg 1%
Net carbs 64.42g 3.4g N/A
Sugar 0.8g N/A
Tryptophan 0.175mg 0.028mg 0%
Threonine 0.356mg 0.055mg 0%
Isoleucine 0.383mg 0.053mg 0%
Leucine 0.713mg 0.101mg 0%
Lysine 0.391mg 0.086mg 0%
Methionine 0.202mg 0.019mg 0%
Phenylalanine 0.589mg 0.085mg 0%
Valine 0.515mg 0.065mg 0%
Histidine 0.236mg 0.039mg 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
2% 3% 93%
Protein: 1.8 g
Fats: 0.3 g
Carbs: 3.4 g
Water: 93.1 g
Other: 1.4 g
Contains more ProteinProtein +483.3%
Contains more FatsFats +433.3%
Contains more CarbsCarbs +2091.8%
Contains more WaterWater +668.8%
Contains more OtherOther +10.2%

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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. Vine spinach (basella) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170474/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.