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Barley vs. Safflower — In-Depth Nutrition Comparison

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A recap on differences between barley and safflower

  • Barley has less copper, vitamin B5, vitamin B6, phosphorus, magnesium, vitamin B1, folate, zinc, and iron.
  • Safflower covers your daily copper needs 139% more than barley.
  • Barley has less saturated fat.

Food varieties used in this article are Barley, hulled and Seeds, safflower seed kernels, dried.

Infographic

Barley vs Safflower 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
1
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 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +165.4%
Contains more CalciumCalcium +136.4%
Contains more PotassiumPotassium +52%
Contains more IronIron +36.1%
Contains more CopperCopper +250.8%
Contains more ZincZinc +82.3%
Contains more PhosphorusPhosphorus +143.9%
Contains less SodiumSodium -75%
~equal in Manganese ~2.014mg

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
3
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% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +101.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B2Vitamin B2 +45.6%
Contains more Vitamin B5Vitamin B5 +1329.1%
Contains more Vitamin B6Vitamin B6 +267.9%
Contains more FolateFolate +742.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
2
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
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
Contains more CarbsCarbs +114.3%
Contains more WaterWater +68%
Contains more ProteinProtein +29.6%
Contains more FatsFats +1571.7%
Contains more OtherOther +137.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Contains less Sat. FatSaturated fat -86.9%
Contains more Mono. FatMonounsaturated fat +1543.4%
Contains more Poly. FatPolyunsaturated fat +2447.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Barley Safflower DV% diff.
Polyunsaturated fat 1.108g 28.223g 181%
Copper 0.498mg 1.747mg 139%
Vitamin B5 0.282mg 4.03mg 75%
Fiber 17.3g 69%
Selenium 37.7µg 69%
Vitamin B6 0.318mg 1.17mg 66%
Fats 2.3g 38.45g 56%
Phosphorus 264mg 644mg 54%
Magnesium 133mg 353mg 52%
Vitamin B1 0.646mg 1.163mg 43%
Folate 19µg 160µg 35%
Zinc 2.77mg 5.05mg 21%
Iron 3.6mg 4.9mg 16%
Saturated fat 0.482g 3.682g 15%
Vitamin B3 4.604mg 2.284mg 15%
Carbs 73.48g 34.29g 13%
Monounsaturated fat 0.295g 4.848g 11%
Vitamin B2 0.285mg 0.415mg 10%
Calories 354kcal 517kcal 8%
Protein 12.48g 16.18g 7%
Potassium 452mg 687mg 7%
Calcium 33mg 78mg 5%
Vitamin E 0.57mg 4%
Manganese 1.943mg 2.014mg 3%
Vitamin K 2.2µg 2%
Net carbs 56.18g 34.29g N/A
Sugar 0.8g N/A
Sodium 12mg 3mg 0%
Vitamin A 1µg 3µg 0%
Tryptophan 0.208mg 0.183mg 0%
Threonine 0.424mg 0.586mg 0%
Isoleucine 0.456mg 0.717mg 0%
Leucine 0.848mg 1.154mg 0%
Lysine 0.465mg 0.534mg 0%
Methionine 0.24mg 0.284mg 0%
Phenylalanine 0.7mg 0.806mg 0%
Valine 0.612mg 1.025mg 0%
Histidine 0.281mg 0.452mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Safflower
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
82%
Safflower
Minerals Daily Need Coverage Score
110%
Barley
178%
Safflower

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 28)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $0.7)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is lower in Saturated fat?
Barley
Barley is lower in Saturated fat (difference - 3.2g)
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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.