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  6. Barley vs. Marrow-stem Kale

Barley vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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A recap on differences between barley and marrow-stem Kale

  • Barley has more selenium, manganese, fiber, copper, vitamin B1, iron, and phosphorus; however, marrow-stem Kale is higher in vitamin K, vitamin A, and vitamin C.
  • Marrow-stem Kale covers your daily vitamin K needs 362% more than barley.
  • Marrow-stem Kale contains 29 times less selenium than barley. Barley contains 37.7µg of selenium, while marrow-stem Kale contains 1.3µg.

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

Infographic

Barley vs Marrow-stem Kale 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
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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more MagnesiumMagnesium +392.6%
Contains more PotassiumPotassium +112.2%
Contains more IronIron +666%
Contains more CopperCopper +982.6%
Contains more ZincZinc +1219%
Contains more PhosphorusPhosphorus +956%
Contains less SodiumSodium -29.4%
Contains more ManganeseManganese +195.3%
Contains more SeleniumSelenium +2800%
Contains more CalciumCalcium +603%

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
4
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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +1096.3%
Contains more Vitamin B2Vitamin B2 +119.2%
Contains more Vitamin B3Vitamin B3 +520.5%
Contains more Vitamin B6Vitamin B6 +92.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +25000%
Contains more Vitamin EVitamin E +296.5%
Contains more Vitamin KVitamin K +19768.2%
Contains more FolateFolate +578.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.267mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley Marrow-stem Kale DV% diff.
Vitamin K 2.2µg 437.1µg 362%
Selenium 37.7µg 1.3µg 66%
Manganese 1.943mg 0.658mg 56%
Fiber 17.3g 4g 53%
Copper 0.498mg 0.046mg 50%
Vitamin B1 0.646mg 0.054mg 49%
Iron 3.6mg 0.47mg 39%
Vitamin C 0mg 35.3mg 39%
Phosphorus 264mg 25mg 34%
Vitamin A 1µg 251µg 28%
Folate 19µg 129µg 28%
Magnesium 133mg 27mg 25%
Vitamin B3 4.604mg 0.742mg 24%
Zinc 2.77mg 0.21mg 23%
Carbs 73.48g 5.42g 23%
Calcium 33mg 232mg 20%
Protein 12.48g 3.02g 19%
Calories 354kcal 32kcal 16%
Vitamin B6 0.318mg 0.165mg 12%
Vitamin B2 0.285mg 0.13mg 12%
Vitamin E 0.57mg 2.26mg 11%
Potassium 452mg 213mg 7%
Polyunsaturated fat 1.108g 0.201g 6%
Choline 23.2mg 4%
Fats 2.3g 0.61g 3%
Saturated fat 0.482g 0.055g 2%
Monounsaturated fat 0.295g 0.03g 1%
Net carbs 56.18g 1.42g N/A
Sugar 0.8g 0.46g N/A
Sodium 12mg 17mg 0%
Vitamin B5 0.282mg 0.267mg 0%
Tryptophan 0.208mg 0.031mg 0%
Threonine 0.424mg 0.086mg 0%
Isoleucine 0.456mg 0.1mg 0%
Leucine 0.848mg 0.151mg 0%
Lysine 0.465mg 0.117mg 0%
Methionine 0.24mg 0.033mg 0%
Phenylalanine 0.7mg 0.087mg 0%
Valine 0.612mg 0.12mg 0%
Histidine 0.281mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
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% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +313.2%
Contains more FatsFats +277%
Contains more CarbsCarbs +1255.7%
Contains more OtherOther +72.9%
Contains more WaterWater +849.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
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% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +883.3%
Contains more Poly. FatPolyunsaturated fat +451.2%
Contains less Sat. FatSaturated fat -88.6%

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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.