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Barley vs. Kohlrabi — In-Depth Nutrition Comparison

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A recap on differences between barley and kohlrabi

  • Barley has more manganese, selenium, fiber, vitamin B1, copper, iron, phosphorus, magnesium, and vitamin B3; however, kohlrabi is higher in vitamin C.
  • Barley covers your daily manganese needs 78% more than kohlrabi.
  • Kohlrabi contains 54 times less selenium than barley. Barley contains 37.7µg of selenium, while kohlrabi contains 0.7µg.

Food varieties used in this article are Barley, hulled and Kohlrabi, raw.

Infographic

Barley vs Kohlrabi 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
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 95% 9.9% 40% 135% 166% 76% 113% 1.6% 253% 206%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Contains more MagnesiumMagnesium +600%
Contains more CalciumCalcium +37.5%
Contains more PotassiumPotassium +29.1%
Contains more IronIron +800%
Contains more CopperCopper +286%
Contains more ZincZinc +9133.3%
Contains more PhosphorusPhosphorus +473.9%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +1297.8%
Contains more SeleniumSelenium +5285.7%

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
8
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% 0.33% 11% 0% 162% 66% 86% 17% 73% 0% 5.5% 14% 0%
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 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
Contains more Vitamin EVitamin E +18.8%
Contains more Vitamin B1Vitamin B1 +1192%
Contains more Vitamin B2Vitamin B2 +1325%
Contains more Vitamin B3Vitamin B3 +1051%
Contains more Vitamin B5Vitamin B5 +70.9%
Contains more Vitamin B6Vitamin B6 +112%
Contains more Vitamin KVitamin K +2100%
Contains more FolateFolate +18.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
4
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
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more ProteinProtein +634.1%
Contains more FatsFats +2200%
Contains more CarbsCarbs +1085.2%
Contains more OtherOther +130%
Contains more WaterWater +864%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
2
26% 16% 59%
Saturated fat: Sat. Fat 0.482 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 1.108 g
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +4114.3%
Contains more Poly. FatPolyunsaturated fat +2208.3%
Contains less Sat. FatSaturated fat -97.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Barley Kohlrabi DV% diff.
Manganese 1.943mg 0.139mg 78%
Vitamin C 0mg 62mg 69%
Selenium 37.7µg 0.7µg 67%
Fiber 17.3g 3.6g 55%
Vitamin B1 0.646mg 0.05mg 50%
Copper 0.498mg 0.129mg 41%
Iron 3.6mg 0.4mg 40%
Phosphorus 264mg 46mg 31%
Magnesium 133mg 19mg 27%
Vitamin B3 4.604mg 0.4mg 26%
Zinc 2.77mg 0.03mg 25%
Carbs 73.48g 6.2g 22%
Protein 12.48g 1.7g 22%
Vitamin B2 0.285mg 0.02mg 20%
Calories 354kcal 27kcal 16%
Vitamin B6 0.318mg 0.15mg 13%
Polyunsaturated fat 1.108g 0.048g 7%
Potassium 452mg 350mg 3%
Fats 2.3g 0.1g 3%
Choline 12.3mg 2%
Vitamin B5 0.282mg 0.165mg 2%
Vitamin K 2.2µg 0.1µg 2%
Saturated fat 0.482g 0.013g 2%
Monounsaturated fat 0.295g 0.007g 1%
Vitamin E 0.57mg 0.48mg 1%
Calcium 33mg 24mg 1%
Folate 19µg 16µg 1%
Net carbs 56.18g 2.6g N/A
Sugar 0.8g 2.6g N/A
Sodium 12mg 20mg 0%
Vitamin A 1µg 2µg 0%
Tryptophan 0.208mg 0.01mg 0%
Threonine 0.424mg 0.049mg 0%
Isoleucine 0.456mg 0.078mg 0%
Leucine 0.848mg 0.067mg 0%
Lysine 0.465mg 0.056mg 0%
Methionine 0.24mg 0.013mg 0%
Phenylalanine 0.7mg 0.039mg 0%
Valine 0.612mg 0.05mg 0%
Histidine 0.281mg 0.019mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Kohlrabi
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
Barley
23%
Kohlrabi
Minerals Daily Need Coverage Score
110%
Barley
15%
Kohlrabi

Comparison summary

Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 0.469g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 8)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $0.9)
Which food is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 1.8g)
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 8mg)
Which food is richer in minerals?
Barley
Barley is relatively richer in minerals
Which food is richer in vitamins?
Barley
Barley is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.