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  6. Barley vs. Sauerkraut

Barley vs. Sauerkraut — In-Depth Nutrition Comparison

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Summary of differences between barley and sauerkraut

  • Sauerkraut has less manganese, selenium, fiber, vitamin B1, copper, phosphorus, magnesium, vitamin B3, and iron than barley.
  • Barley covers your daily need for manganese, 78% more than sauerkraut.
  • Barley has 63 times more selenium than sauerkraut. While barley has 37.7µg of selenium, sauerkraut has only 0.6µg.
  • Barley has less sodium.

These are the specific foods used in this comparison Barley, hulled and Sauerkraut, canned, solids, and liquids.

Infographic

Barley vs Sauerkraut 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 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more MagnesiumMagnesium +923.1%
Contains more PotassiumPotassium +165.9%
Contains more IronIron +144.9%
Contains more CopperCopper +418.8%
Contains more ZincZinc +1357.9%
Contains more PhosphorusPhosphorus +1220%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +1186.8%
Contains more SeleniumSelenium +6183.3%
~equal in Calcium ~30mg

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
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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin EVitamin E +307.1%
Contains more Vitamin B1Vitamin B1 +2976.2%
Contains more Vitamin B2Vitamin B2 +1195.5%
Contains more Vitamin B3Vitamin B3 +3119.6%
Contains more Vitamin B5Vitamin B5 +203.2%
Contains more Vitamin B6Vitamin B6 +144.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +490.9%
Contains more FolateFolate +26.3%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley Sauerkraut DV% diff.
Manganese 1.943mg 0.151mg 78%
Selenium 37.7µg 0.6µg 67%
Fiber 17.3g 2.9g 58%
Vitamin B1 0.646mg 0.021mg 52%
Copper 0.498mg 0.096mg 45%
Phosphorus 264mg 20mg 35%
Magnesium 133mg 13mg 29%
Vitamin B3 4.604mg 0.143mg 28%
Sodium 12mg 661mg 28%
Iron 3.6mg 1.47mg 27%
Protein 12.48g 0.91g 23%
Carbs 73.48g 4.28g 23%
Zinc 2.77mg 0.19mg 23%
Vitamin B2 0.285mg 0.022mg 20%
Calories 354kcal 19kcal 17%
Vitamin C 0mg 14.7mg 16%
Vitamin B6 0.318mg 0.13mg 14%
Vitamin K 2.2µg 13µg 9%
Potassium 452mg 170mg 8%
Polyunsaturated fat 1.108g 0.067g 7%
Vitamin B5 0.282mg 0.093mg 4%
Vitamin E 0.57mg 0.14mg 3%
Fats 2.3g 0.14g 3%
Saturated fat 0.482g 0.034g 2%
Choline 10.4mg 2%
Monounsaturated fat 0.295g 0.013g 1%
Folate 19µg 24µg 1%
Net carbs 56.18g 1.38g N/A
Calcium 33mg 30mg 0%
Sugar 0.8g 1.78g N/A
Vitamin A 1µg 1µg 0%
Tryptophan 0.208mg 0.008mg 0%
Threonine 0.424mg 0.025mg 0%
Isoleucine 0.456mg 0.021mg 0%
Leucine 0.848mg 0.029mg 0%
Lysine 0.465mg 0.031mg 0%
Methionine 0.24mg 0.009mg 0%
Phenylalanine 0.7mg 0.023mg 0%
Valine 0.612mg 0.03mg 0%
Histidine 0.281mg 0.016mg 0%
Fructose 0.04g 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
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +1271.4%
Contains more FatsFats +1542.9%
Contains more CarbsCarbs +1616.8%
Contains more WaterWater +880.1%
~equal in Other ~2.15g

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
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains more Mono. FatMonounsaturated fat +2169.2%
Contains more Poly. FatPolyunsaturated fat +1553.7%
Contains less Sat. FatSaturated fat -92.9%

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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.