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  6. Barley vs. Arugula

Barley vs. Arugula — In-Depth Nutrition Comparison

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Summary of differences between Barley and Arugula

  • Barley has more Manganese, Selenium, Fiber, Vitamin B1, Copper, Phosphorus, Vitamin B3, Iron, and Zinc, however, Arugula is higher in Vitamin K.
  • Arugula covers your daily need of Vitamin K 89% more than Barley.
  • Barley has 126 times more Selenium than Arugula. While Barley has 37.7µg of Selenium, Arugula has only 0.3µg.

These are the specific foods used in this comparison Barley, hulled and Arugula, raw.

Infographic

Barley vs Arugula 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
Barley
9
:
1
Arugula
Arugula
Contains more Iron +146.6%
Contains more Magnesium +183%
Contains more Phosphorus +407.7%
Contains more Potassium +22.5%
Contains less Sodium -55.6%
Contains more Zinc +489.4%
Contains more Copper +555.3%
Contains more Manganese +505.3%
Contains more Selenium +12466.7%
Contains more Calcium +384.8%
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 135% 95% 114% 40% 2% 76% 166% 254% 206%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Contains more Iron +146.6%
Contains more Magnesium +183%
Contains more Phosphorus +407.7%
Contains more Potassium +22.5%
Contains less Sodium -55.6%
Contains more Zinc +489.4%
Contains more Copper +555.3%
Contains more Manganese +505.3%
Contains more Selenium +12466.7%
Contains more Calcium +384.8%

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
Barley
5
:
5
Arugula
Arugula
Contains more Vitamin E +32.6%
Contains more Vitamin B1 +1368.2%
Contains more Vitamin B2 +231.4%
Contains more Vitamin B3 +1409.5%
Contains more Vitamin B6 +335.6%
Contains more Vitamin A +10686.4%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +55%
Contains more Folate +410.5%
Contains more Vitamin K +4836.4%
Barley
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 12% 0% 0% 162% 66% 87% 17% 74% 15% 0% 6%
Arugula
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Contains more Vitamin E +32.6%
Contains more Vitamin B1 +1368.2%
Contains more Vitamin B2 +231.4%
Contains more Vitamin B3 +1409.5%
Contains more Vitamin B6 +335.6%
Contains more Vitamin A +10686.4%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +55%
Contains more Folate +410.5%
Contains more Vitamin K +4836.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
4
:
1
Arugula
Arugula
Contains more Protein +383.7%
Contains more Fats +248.5%
Contains more Carbs +1913.2%
Contains more Other +64.3%
Contains more Water +871.5%
Barley
12% 2% 73% 9% 2%
Protein: 12.48 g
Fats: 2.3 g
Carbs: 73.48 g
Water: 9.44 g
Other: 2.3 g
Arugula
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more Protein +383.7%
Contains more Fats +248.5%
Contains more Carbs +1913.2%
Contains more Other +64.3%
Contains more Water +871.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
2
:
1
Arugula
Arugula
Contains more Monounsaturated Fat +502%
Contains more Polyunsaturated fat +247.3%
Contains less Saturated Fat -82.2%
Barley
26% 16% 59%
Saturated Fat: 0.482 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 1.108 g
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Contains more Monounsaturated Fat +502%
Contains more Polyunsaturated fat +247.3%
Contains less Saturated Fat -82.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Barley Arugula
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Barley Arugula Opinion
Net carbs 56.18g 2.05g Barley
Protein 12.48g 2.58g Barley
Fats 2.3g 0.66g Barley
Carbs 73.48g 3.65g Barley
Calories 354kcal 25kcal Barley
Sugar 0.8g 2.05g Barley
Fiber 17.3g 1.6g Barley
Calcium 33mg 160mg Arugula
Iron 3.6mg 1.46mg Barley
Magnesium 133mg 47mg Barley
Phosphorus 264mg 52mg Barley
Potassium 452mg 369mg Barley
Sodium 12mg 27mg Barley
Zinc 2.77mg 0.47mg Barley
Copper 0.498mg 0.076mg Barley
Manganese 1.943mg 0.321mg Barley
Selenium 37.7µg 0.3µg Barley
Vitamin A 22IU 2373IU Arugula
Vitamin A RAE 1µg 119µg Arugula
Vitamin E 0.57mg 0.43mg Barley
Vitamin C 0mg 15mg Arugula
Vitamin B1 0.646mg 0.044mg Barley
Vitamin B2 0.285mg 0.086mg Barley
Vitamin B3 4.604mg 0.305mg Barley
Vitamin B5 0.282mg 0.437mg Arugula
Vitamin B6 0.318mg 0.073mg Barley
Folate 19µg 97µg Arugula
Vitamin K 2.2µg 108.6µg Arugula
Tryptophan 0.208mg Barley
Threonine 0.424mg Barley
Isoleucine 0.456mg Barley
Leucine 0.848mg Barley
Lysine 0.465mg Barley
Methionine 0.24mg Barley
Phenylalanine 0.7mg Barley
Valine 0.612mg Barley
Histidine 0.281mg Barley
Saturated Fat 0.482g 0.086g Arugula
Monounsaturated Fat 0.295g 0.049g Barley
Polyunsaturated fat 1.108g 0.319g Barley

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Arugula
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
36%
Barley
52%
Arugula
Minerals Daily Need Coverage Score
110%
Barley
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Barley
Barley is relatively richer in minerals
Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 0.396g)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $1.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170283/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.