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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, Copper, and Vitamin B1, however, Watercress is richer in Vitamin K, 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.

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

Infographic

Barley flour vs Watercress 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
8
:
2
Watercress
Watercress
Contains more Iron +1240%
Contains more Magnesium +357.1%
Contains more Phosphorus +393.3%
Contains less Sodium -90.2%
Contains more Zinc +1718.2%
Contains more Copper +345.5%
Contains more Manganese +323.8%
Contains more Selenium +4088.9%
Contains more Calcium +275%
Equal in Potassium - 330
Barley flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 101% 69% 127% 28% 1% 55% 115% 135% 206%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Iron +1240%
Contains more Magnesium +357.1%
Contains more Phosphorus +393.3%
Contains less Sodium -90.2%
Contains more Zinc +1718.2%
Contains more Copper +345.5%
Contains more Manganese +323.8%
Contains more Selenium +4088.9%
Contains more Calcium +275%
Equal in Potassium - 330

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
Watercress
Watercress
Contains more Vitamin B1 +311.1%
Contains more Vitamin B3 +3034.5%
Contains more Vitamin B6 +207%
Contains more Vitamin A +∞%
Contains more Vitamin E +75.4%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +113.8%
Contains more Folate +12.5%
Contains more Vitamin K +11263.6%
Equal in Vitamin B2 - 0.12
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%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin B1 +311.1%
Contains more Vitamin B3 +3034.5%
Contains more Vitamin B6 +207%
Contains more Vitamin A +∞%
Contains more Vitamin E +75.4%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +113.8%
Contains more Folate +12.5%
Contains more Vitamin K +11263.6%
Equal in Vitamin B2 - 0.12

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley flour
Barley flour
4
:
1
Watercress
Watercress
Contains more Protein +356.5%
Contains more Fats +1500%
Contains more Carbs +5676.7%
Contains more Water +685.4%
Equal in Other - 1.2
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
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more Protein +356.5%
Contains more Fats +1500%
Contains more Carbs +5676.7%
Contains more Water +685.4%
Equal in Other - 1.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley flour
Barley flour
2
:
1
Watercress
Watercress
Contains more Monounsaturated Fat +2462.5%
Contains more Polyunsaturated fat +2102.9%
Contains less Saturated Fat -91.9%
Barley flour
26% 16% 59%
Saturated Fat: 0.335 g
Monounsaturated Fat: 0.205 g
Polyunsaturated fat: 0.771 g
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +2462.5%
Contains more Polyunsaturated fat +2102.9%
Contains less Saturated Fat -91.9%

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

All nutrients comparison - raw data values

Nutrient Barley flour Watercress Opinion
Net carbs 64.42g 0.79g Barley flour
Protein 10.5g 2.3g Barley flour
Fats 1.6g 0.1g Barley flour
Carbs 74.52g 1.29g Barley flour
Calories 345kcal 11kcal Barley flour
Sugar 0.8g 0.2g Watercress
Fiber 10.1g 0.5g Barley flour
Calcium 32mg 120mg Watercress
Iron 2.68mg 0.2mg Barley flour
Magnesium 96mg 21mg Barley flour
Phosphorus 296mg 60mg Barley flour
Potassium 309mg 330mg Watercress
Sodium 4mg 41mg Barley flour
Zinc 2mg 0.11mg Barley flour
Copper 0.343mg 0.077mg Barley flour
Manganese 1.034mg 0.244mg Barley flour
Selenium 37.7µg 0.9µg Barley flour
Vitamin A 0IU 3191IU Watercress
Vitamin A RAE 0µg 160µg Watercress
Vitamin E 0.57mg 1mg Watercress
Vitamin C 0mg 43mg Watercress
Vitamin B1 0.37mg 0.09mg Barley flour
Vitamin B2 0.114mg 0.12mg Watercress
Vitamin B3 6.269mg 0.2mg Barley flour
Vitamin B5 0.145mg 0.31mg Watercress
Vitamin B6 0.396mg 0.129mg Barley flour
Folate 8µg 9µg Watercress
Vitamin K 2.2µg 250µg Watercress
Tryptophan 0.175mg 0.03mg Barley flour
Threonine 0.356mg 0.133mg Barley flour
Isoleucine 0.383mg 0.093mg Barley flour
Leucine 0.713mg 0.166mg Barley flour
Lysine 0.391mg 0.134mg Barley flour
Methionine 0.202mg 0.02mg Barley flour
Phenylalanine 0.589mg 0.114mg Barley flour
Valine 0.515mg 0.137mg Barley flour
Histidine 0.236mg 0.04mg Barley flour
Saturated Fat 0.335g 0.027g Watercress
Monounsaturated Fat 0.205g 0.008g Barley flour
Polyunsaturated fat 0.771g 0.035g Barley flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley flour Watercress
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
91%
Watercress
Minerals Daily Need Coverage Score
84%
Barley flour
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.6g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.308g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food contains less Sodium?
Barley flour
Barley flour contains less Sodium (difference - 37mg)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.