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  6. Barley vs. Mashed potato

Barley vs. Mashed potato — In-Depth Nutrition Comparison

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Summary of differences between barley and mashed potato

  • Mashed potato has less manganese, selenium, fiber, vitamin B1, copper, iron, phosphorus, magnesium, zinc, and vitamin B3 than barley.
  • Barley covers your daily need for manganese, 80% more than mashed potato.
  • Barley has 47 times more selenium than mashed potato. While barley has 37.7µg of selenium, mashed potato has only 0.8µg.
  • The glycemic index of mashed potato is higher.

These are the specific foods used in this comparison Barley, hulled and Fast foods, potato, mashed.

Infographic

Barley vs Mashed potato 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
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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +786.7%
Contains more CalciumCalcium +83.3%
Contains more PotassiumPotassium +58%
Contains more IronIron +1061.3%
Contains more CopperCopper +1322.9%
Contains more ZincZinc +1159.1%
Contains more PhosphorusPhosphorus +347.5%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +1882.7%
Contains more SeleniumSelenium +4612.5%

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
7
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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin EVitamin E +35.7%
Contains more Vitamin B1Vitamin B1 +4206.7%
Contains more Vitamin B2Vitamin B2 +1800%
Contains more Vitamin B3Vitamin B3 +326.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +165%
Contains more FolateFolate +111.1%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +168.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Barley Mashed potato DV% diff.
Manganese 1.943mg 0.098mg 80%
Selenium 37.7µg 0.8µg 67%
Fiber 17.3g 1.3g 64%
Vitamin B1 0.646mg 0.015mg 53%
Copper 0.498mg 0.035mg 51%
Iron 3.6mg 0.31mg 41%
Phosphorus 264mg 59mg 29%
Magnesium 133mg 15mg 28%
Zinc 2.77mg 0.22mg 23%
Protein 12.48g 1.65g 22%
Vitamin B3 4.604mg 1.08mg 22%
Vitamin B2 0.285mg 0.015mg 21%
Carbs 73.48g 14.65g 20%
Vitamin B6 0.318mg 0.12mg 15%
Calories 354kcal 89kcal 13%
Sodium 12mg 306mg 13%
Vitamin B5 0.282mg 6%
Starch 12.1g 5%
Vitamin A 1µg 43µg 5%
Potassium 452mg 286mg 5%
Vitamin K 2.2µg 5.9µg 3%
Folate 19µg 9µg 3%
Vitamin B12 0µg 0.07µg 3%
Polyunsaturated fat 1.108g 1.342g 2%
Calcium 33mg 18mg 2%
Choline 13.4mg 2%
Monounsaturated fat 0.295g 0.72g 1%
Fats 2.3g 2.82g 1%
Vitamin E 0.57mg 0.42mg 1%
Net carbs 56.18g 13.35g N/A
Sugar 0.8g 0.5g N/A
Trans fat 0.105g N/A
Saturated fat 0.482g 0.577g 0%
Tryptophan 0.208mg 0%
Threonine 0.424mg 0%
Isoleucine 0.456mg 0%
Leucine 0.848mg 0%
Lysine 0.465mg 0%
Methionine 0.24mg 0%
Phenylalanine 0.7mg 0%
Valine 0.612mg 0%
Histidine 0.281mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
3
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% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +656.4%
Contains more CarbsCarbs +401.6%
Contains more OtherOther +82.5%
Contains more FatsFats +22.6%
Contains more WaterWater +743.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
1
26% 16% 59%
Saturated fat: Sat. Fat 0.482 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 1.108 g
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -16.5%
Contains more Mono. FatMonounsaturated fat +144.1%
Contains more Poly. FatPolyunsaturated fat +21.1%

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.