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Barley vs. Lettuce — In-Depth Nutrition Comparison

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What are the differences between barley and lettuce?

  • Barley is higher in manganese, selenium, fiber, copper, vitamin B1, iron, phosphorus, and magnesium, yet lettuce is higher in vitamin A and vitamin K.
  • Lettuce's daily need coverage for vitamin A is 148% more.
  • Barley has 63 times more selenium than lettuce. While barley has 37.7µg of selenium, lettuce has only 0.6µg.

We used Barley, hulled and Lettuce, green leaf, raw types in this article.

Infographic

Barley vs Lettuce 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +923.1%
Contains more PotassiumPotassium +133%
Contains more IronIron +318.6%
Contains more CopperCopper +1617.2%
Contains more ZincZinc +1438.9%
Contains more PhosphorusPhosphorus +810.3%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +677.2%
Contains more SeleniumSelenium +6183.3%
~equal in Calcium ~36mg

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
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 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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin EVitamin E +159.1%
Contains more Vitamin B1Vitamin B1 +822.9%
Contains more Vitamin B2Vitamin B2 +256.3%
Contains more Vitamin B3Vitamin B3 +1127.7%
Contains more Vitamin B5Vitamin B5 +110.4%
Contains more Vitamin B6Vitamin B6 +253.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +36900%
Contains more Vitamin KVitamin K +5640.9%
Contains more FolateFolate +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
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +817.6%
Contains more FatsFats +1433.3%
Contains more CarbsCarbs +2460.3%
Contains more OtherOther +259.4%
Contains more WaterWater +906.1%

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% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +4816.7%
Contains more Poly. FatPolyunsaturated fat +1251.2%
Contains less Sat. FatSaturated fat -95.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Barley Lettuce
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price 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 Lettuce DV% diff.
Vitamin K 2.2µg 126.3µg 103%
Manganese 1.943mg 0.25mg 74%
Selenium 37.7µg 0.6µg 67%
Fiber 17.3g 1.3g 64%
Copper 0.498mg 0.029mg 52%
Vitamin B1 0.646mg 0.07mg 48%
Vitamin A 1µg 370µg 41%
Iron 3.6mg 0.86mg 34%
Phosphorus 264mg 29mg 34%
Magnesium 133mg 13mg 29%
Vitamin B3 4.604mg 0.375mg 26%
Carbs 73.48g 2.87g 24%
Zinc 2.77mg 0.18mg 24%
Protein 12.48g 1.36g 22%
Vitamin B6 0.318mg 0.09mg 18%
Calories 354kcal 15kcal 17%
Vitamin B2 0.285mg 0.08mg 16%
Vitamin C 0mg 9.2mg 10%
Potassium 452mg 194mg 8%
Polyunsaturated fat 1.108g 0.082g 7%
Folate 19µg 38µg 5%
Vitamin B5 0.282mg 0.134mg 3%
Fats 2.3g 0.15g 3%
Saturated fat 0.482g 0.02g 2%
Choline 13.6mg 2%
Vitamin E 0.57mg 0.22mg 2%
Monounsaturated fat 0.295g 0.006g 1%
Sodium 12mg 28mg 1%
Fructose 0.43g 1%
Net carbs 56.18g 1.57g N/A
Calcium 33mg 36mg 0%
Sugar 0.8g 0.78g N/A
Tryptophan 0.208mg 0.009mg 0%
Threonine 0.424mg 0.059mg 0%
Isoleucine 0.456mg 0.084mg 0%
Leucine 0.848mg 0.079mg 0%
Lysine 0.465mg 0.084mg 0%
Methionine 0.24mg 0.016mg 0%
Phenylalanine 0.7mg 0.055mg 0%
Valine 0.612mg 0.07mg 0%
Histidine 0.281mg 0.022mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Lettuce
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
45%
Lettuce
Minerals Daily Need Coverage Score
110%
Barley
14%
Lettuce

Comparison summary

Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 0.02g)
Which food is lower in Saturated fat?
Lettuce
Lettuce is lower in Saturated fat (difference - 0.462g)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $1)
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 16mg)
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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.