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  6. Barley flour vs. Watercress

Barley flour vs. Watercress — In-Depth Nutrition Comparison

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Differences between barley flour and watercress

  • Barley flour is higher in selenium, fiber, vitamin B3, manganese, phosphorus, iron, and copper; however, watercress is richer in vitamin K, vitamin A, and vitamin C.
  • Watercress's daily need coverage for vitamin K is 206% higher.
  • Barley flour has 42 times more selenium than watercress. While barley flour has 37.7µg of selenium, watercress has only 0.9µg.
  • Watercress has a lower glycemic index (32) than barley flour (70).

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

Infographic

Barley flour vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +357.1%
Contains more IronIron +1240%
Contains more CopperCopper +345.5%
Contains more ZincZinc +1718.2%
Contains more PhosphorusPhosphorus +393.3%
Contains less SodiumSodium -90.2%
Contains more ManganeseManganese +323.8%
Contains more SeleniumSelenium +4088.9%
Contains more CalciumCalcium +275%
~equal in Potassium ~330mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B1Vitamin B1 +311.1%
Contains more Vitamin B3Vitamin B3 +3034.5%
Contains more Vitamin B6Vitamin B6 +207%
Contains more CholineCholine +320%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +75.4%
Contains more Vitamin B5Vitamin B5 +113.8%
Contains more Vitamin KVitamin K +11263.6%
Contains more FolateFolate +12.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.12mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley flour Watercress DV% diff.
Vitamin K 2.2µg 250µg 207%
Selenium 37.7µg 0.9µg 67%
Vitamin C 0mg 43mg 48%
Vitamin B3 6.269mg 0.2mg 38%
Fiber 10.1g 0.5g 38%
Phosphorus 296mg 60mg 34%
Manganese 1.034mg 0.244mg 34%
Iron 2.68mg 0.2mg 31%
Copper 0.343mg 0.077mg 30%
Carbs 74.52g 1.29g 24%
Vitamin B1 0.37mg 0.09mg 23%
Vitamin B6 0.396mg 0.129mg 21%
Magnesium 96mg 21mg 18%
Vitamin A 0µg 160µg 18%
Calories 345kcal 11kcal 17%
Zinc 2mg 0.11mg 17%
Protein 10.5g 2.3g 16%
Calcium 32mg 120mg 9%
Choline 37.8mg 9mg 5%
Polyunsaturated fat 0.771g 0.035g 5%
Vitamin B5 0.145mg 0.31mg 3%
Vitamin E 0.57mg 1mg 3%
Fats 1.6g 0.1g 2%
Sodium 4mg 41mg 2%
Potassium 309mg 330mg 1%
Saturated fat 0.335g 0.027g 1%
Net carbs 64.42g 0.79g N/A
Sugar 0.8g 0.2g N/A
Vitamin B2 0.114mg 0.12mg 0%
Folate 8µg 9µg 0%
Monounsaturated fat 0.205g 0.008g 0%
Tryptophan 0.175mg 0.03mg 0%
Threonine 0.356mg 0.133mg 0%
Isoleucine 0.383mg 0.093mg 0%
Leucine 0.713mg 0.166mg 0%
Lysine 0.391mg 0.134mg 0%
Methionine 0.202mg 0.02mg 0%
Phenylalanine 0.589mg 0.114mg 0%
Valine 0.515mg 0.137mg 0%
Histidine 0.236mg 0.04mg 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% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +356.5%
Contains more FatsFats +1500%
Contains more CarbsCarbs +5676.7%
Contains more WaterWater +685.4%
~equal in Other ~1.2g

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +2462.5%
Contains more Poly. FatPolyunsaturated fat +2102.9%
Contains less Sat. FatSaturated fat -91.9%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.