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Barley vs. Leek — In-Depth Nutrition Comparison

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Significant differences between barley and leek

  • Barley has more selenium, manganese, fiber, vitamin B1, copper, phosphorus, vitamin B3, and magnesium; however, leek is richer in vitamin K and vitamin A.
  • Barley covers your daily selenium needs 67% more than leek.
  • Leek has 12 times less vitamin B3 than barley. Barley has 4.604mg of vitamin B3, while leek has 0.4mg.

Specific food types used in this comparison are Barley, hulled and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Barley vs Leek 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.
Barley
9
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%
Leek
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more MagnesiumMagnesium +375%
Contains more PotassiumPotassium +151.1%
Contains more IronIron +71.4%
Contains more CopperCopper +315%
Contains more ZincZinc +2208.3%
Contains more PhosphorusPhosphorus +654.3%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +304%
Contains more SeleniumSelenium +3670%
Contains more CalciumCalcium +78.8%

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
5
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%
Leek
6
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin B1Vitamin B1 +976.7%
Contains more Vitamin B2Vitamin B2 +850%
Contains more Vitamin B3Vitamin B3 +1051%
Contains more Vitamin B5Vitamin B5 +101.4%
Contains more Vitamin B6Vitamin B6 +36.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +8200%
Contains more Vitamin EVitamin E +61.4%
Contains more Vitamin KVitamin K +2036.4%
Contains more FolateFolate +236.8%
~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
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +732%
Contains more FatsFats +666.7%
Contains more CarbsCarbs +419.3%
Contains more OtherOther +119%
Contains more WaterWater +779.2%

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
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +7275%
Contains more Poly. FatPolyunsaturated fat +567.5%
Contains less Sat. FatSaturated fat -91.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Barley Leek DV% diff.
Selenium 37.7µg 1µg 67%
Manganese 1.943mg 0.481mg 64%
Fiber 17.3g 1.8g 62%
Vitamin B1 0.646mg 0.06mg 49%
Copper 0.498mg 0.12mg 42%
Vitamin K 2.2µg 47µg 37%
Phosphorus 264mg 35mg 33%
Vitamin B3 4.604mg 0.4mg 26%
Magnesium 133mg 28mg 25%
Zinc 2.77mg 0.12mg 24%
Protein 12.48g 1.5g 22%
Vitamin B2 0.285mg 0.03mg 20%
Carbs 73.48g 14.15g 20%
Iron 3.6mg 2.1mg 19%
Calories 354kcal 61kcal 15%
Vitamin C 0mg 12mg 13%
Folate 19µg 64µg 11%
Vitamin A 1µg 83µg 9%
Potassium 452mg 180mg 8%
Vitamin B6 0.318mg 0.233mg 7%
Polyunsaturated fat 1.108g 0.166g 6%
Calcium 33mg 59mg 3%
Vitamin B5 0.282mg 0.14mg 3%
Fats 2.3g 0.3g 3%
Choline 9.5mg 2%
Vitamin E 0.57mg 0.92mg 2%
Saturated fat 0.482g 0.04g 2%
Monounsaturated fat 0.295g 0.004g 1%
Net carbs 56.18g 12.35g N/A
Sugar 0.8g 3.9g N/A
Sodium 12mg 20mg 0%
Tryptophan 0.208mg 0.012mg 0%
Threonine 0.424mg 0.063mg 0%
Isoleucine 0.456mg 0.052mg 0%
Leucine 0.848mg 0.096mg 0%
Lysine 0.465mg 0.078mg 0%
Methionine 0.24mg 0.018mg 0%
Phenylalanine 0.7mg 0.055mg 0%
Valine 0.612mg 0.056mg 0%
Histidine 0.281mg 0.025mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Leek
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
27%
Leek
Minerals Daily Need Coverage Score
110%
Barley
26%
Leek

Comparison summary

Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 0.442g)
Which food is cheaper?
Leek
Leek is cheaper (difference - $1.1)
Which food is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 3.1g)
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 8mg)
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 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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.