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  6. Barley vs. Flax

Barley vs. Flax — In-Depth Nutrition Comparison

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The main differences between Barley and Flax

  • Barley has more Selenium, however, Flax has more Vitamin B1, Copper, Magnesium, Phosphorus, Fiber, Iron, Manganese, Calcium, and Folate.
  • Daily need coverage for Vitamin B1 from Flax is 83% higher.

Food types used in this article are Barley, hulled and Seeds, flaxseed.

Infographic

Barley vs Flax 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
2
:
8
Flax
Flax
Contains less Sodium -60%
Contains more Selenium +48.4%
Contains more Calcium +672.7%
Contains more Iron +59.2%
Contains more Magnesium +194.7%
Contains more Phosphorus +143.2%
Contains more Potassium +79.9%
Contains more Zinc +56.7%
Contains more Copper +145%
Contains more Manganese +27.7%
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 135% 95% 114% 40% 2% 76% 166% 254% 206%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains less Sodium -60%
Contains more Selenium +48.4%
Contains more Calcium +672.7%
Contains more Iron +59.2%
Contains more Magnesium +194.7%
Contains more Phosphorus +143.2%
Contains more Potassium +79.9%
Contains more Zinc +56.7%
Contains more Copper +145%
Contains more Manganese +27.7%

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
:
6
Flax
Flax
Contains more Vitamin A +∞%
Contains more Vitamin E +83.9%
Contains more Vitamin B2 +77%
Contains more Vitamin B3 +49.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +154.5%
Contains more Vitamin B5 +249.3%
Contains more Vitamin B6 +48.7%
Contains more Folate +357.9%
Contains more Vitamin K +95.5%
Barley
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 12% 0% 0% 162% 66% 87% 17% 74% 15% 0% 6%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin E +83.9%
Contains more Vitamin B2 +77%
Contains more Vitamin B3 +49.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +154.5%
Contains more Vitamin B5 +249.3%
Contains more Vitamin B6 +48.7%
Contains more Folate +357.9%
Contains more Vitamin K +95.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
2
:
3
Flax
Flax
Contains more Carbs +154.4%
Contains more Water +35.6%
Contains more Protein +46.6%
Contains more Fats +1733%
Contains more Other +61.3%
Barley
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
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more Carbs +154.4%
Contains more Water +35.6%
Contains more Protein +46.6%
Contains more Fats +1733%
Contains more Other +61.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
1
:
2
Flax
Flax
Contains less Saturated Fat -86.8%
Contains more Monounsaturated Fat +2451.5%
Contains more Polyunsaturated fat +2493%
Barley
26% 16% 59%
Saturated Fat: 0.482 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 1.108 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -86.8%
Contains more Monounsaturated Fat +2451.5%
Contains more Polyunsaturated fat +2493%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Barley Flax Opinion
Net carbs 56.18g 1.58g Barley
Protein 12.48g 18.29g Flax
Fats 2.3g 42.16g Flax
Carbs 73.48g 28.88g Barley
Calories 354kcal 534kcal Flax
Sugar 0.8g 1.55g Barley
Fiber 17.3g 27.3g Flax
Calcium 33mg 255mg Flax
Iron 3.6mg 5.73mg Flax
Magnesium 133mg 392mg Flax
Phosphorus 264mg 642mg Flax
Potassium 452mg 813mg Flax
Sodium 12mg 30mg Barley
Zinc 2.77mg 4.34mg Flax
Copper 0.498mg 1.22mg Flax
Manganese 1.943mg 2.482mg Flax
Selenium 37.7µg 25.4µg Barley
Vitamin A 22IU 0IU Barley
Vitamin A RAE 1µg 0µg Barley
Vitamin E 0.57mg 0.31mg Barley
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0.646mg 1.644mg Flax
Vitamin B2 0.285mg 0.161mg Barley
Vitamin B3 4.604mg 3.08mg Barley
Vitamin B5 0.282mg 0.985mg Flax
Vitamin B6 0.318mg 0.473mg Flax
Folate 19µg 87µg Flax
Vitamin K 2.2µg 4.3µg Flax
Tryptophan 0.208mg 0.297mg Flax
Threonine 0.424mg 0.766mg Flax
Isoleucine 0.456mg 0.896mg Flax
Leucine 0.848mg 1.235mg Flax
Lysine 0.465mg 0.862mg Flax
Methionine 0.24mg 0.37mg Flax
Phenylalanine 0.7mg 0.957mg Flax
Valine 0.612mg 1.072mg Flax
Histidine 0.281mg 0.472mg Flax
Saturated Fat 0.482g 3.663g Barley
Monounsaturated Fat 0.295g 7.527g Flax
Polyunsaturated fat 1.108g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Barley
63%
Flax
Minerals Daily Need Coverage Score
110%
Barley
191%
Flax

Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 0.75g)
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Barley
Barley is lower in Saturated Fat (difference - 3.181g)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 28)
Which food is cheaper?
Barley
Barley is cheaper (difference - $1.5)
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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.