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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.
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% 191% 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

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%

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
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Barley flour Watercress Opinion
Calories 345kcal 11kcal Barley flour
Protein 10.5g 2.3g Barley flour
Fats 1.6g 0.1g Barley flour
Vitamin C 0mg 43mg Watercress
Net carbs 64.42g 0.79g Barley flour
Carbs 74.52g 1.29g Barley flour
Magnesium 96mg 21mg Barley flour
Calcium 32mg 120mg Watercress
Potassium 309mg 330mg Watercress
Iron 2.68mg 0.2mg Barley flour
Sugar 0.8g 0.2g Watercress
Fiber 10.1g 0.5g Barley flour
Copper 0.343mg 0.077mg Barley flour
Zinc 2mg 0.11mg Barley flour
Phosphorus 296mg 60mg Barley flour
Sodium 4mg 41mg Barley flour
Vitamin A 0IU 3191IU Watercress
Vitamin A 0µg 160µg Watercress
Vitamin E 0.57mg 1mg Watercress
Manganese 1.034mg 0.244mg Barley flour
Selenium 37.7µg 0.9µg Barley flour
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
Vitamin K 2.2µg 250µg Watercress
Folate 8µg 9µg Watercress
Choline 37.8mg 9mg 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
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley flour Watercress
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
84%
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 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 ($)
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. 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.