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  6. Barley vs. Flax seeds

Barley vs. Flax seeds — In-Depth Nutrition Comparison

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The main differences between barley and flax seeds

  • Barley has more selenium; however, flax seeds have more vitamin B1, copper, magnesium, fats, phosphorus, fiber, iron, manganese, and calcium.
  • Daily need coverage for vitamin B1 for flax seeds is 83% higher.

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

Infographic

Barley vs Flax seeds infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Barley
Barley
2
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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +48.4%
Contains more MagnesiumMagnesium +194.7%
Contains more CalciumCalcium +672.7%
Contains more PotassiumPotassium +79.9%
Contains more IronIron +59.2%
Contains more CopperCopper +145%
Contains more ZincZinc +56.7%
Contains more PhosphorusPhosphorus +143.2%
Contains more ManganeseManganese +27.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Barley
Barley
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 11% 162% 66% 86% 17% 73% 0% 5.5% 14%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 0% 0% 6.2% 411% 37% 58% 59% 109% 0% 11% 65%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +83.9%
Contains more Vitamin B2Vitamin B2 +77%
Contains more Vitamin B3Vitamin B3 +49.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +154.5%
Contains more Vitamin B5Vitamin B5 +249.3%
Contains more Vitamin B6Vitamin B6 +48.7%
Contains more Vitamin KVitamin K +95.5%
Contains more FolateFolate +357.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley Flax seeds DV% diff.
Polyunsaturated fat 1.108g 28.73g 184%
Vitamin B1 0.646mg 1.644mg 83%
Copper 0.498mg 1.22mg 80%
Magnesium 133mg 392mg 62%
Fats 2.3g 42.16g 61%
Phosphorus 264mg 642mg 54%
Fiber 17.3g 27.3g 40%
Iron 3.6mg 5.73mg 27%
Manganese 1.943mg 2.482mg 23%
Calcium 33mg 255mg 22%
Selenium 37.7µg 25.4µg 22%
Monounsaturated fat 0.295g 7.527g 18%
Folate 19µg 87µg 17%
Carbs 73.48g 28.88g 15%
Zinc 2.77mg 4.34mg 14%
Vitamin B5 0.282mg 0.985mg 14%
Choline 78.7mg 14%
Saturated fat 0.482g 3.663g 14%
Protein 12.48g 18.29g 12%
Vitamin B6 0.318mg 0.473mg 12%
Potassium 452mg 813mg 11%
Vitamin B2 0.285mg 0.161mg 10%
Vitamin B3 4.604mg 3.08mg 10%
Calories 354kcal 534kcal 9%
Vitamin E 0.57mg 0.31mg 2%
Vitamin K 2.2µg 4.3µg 2%
Vitamin C 0mg 0.6mg 1%
Sodium 12mg 30mg 1%
Protein per 100 calories 3.5g 3.4g N/A
Calories per 10 g protein 284kcal 292kcal N/A
Weight per 100 calories 28g 19g N/A
Unsaturated / Saturated Fat ratio 2.9 9.9 N/A
Net carbs 56.18g 1.58g N/A
Sugar 0.8g 1.55g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.208mg 0.297mg 0%
Threonine 0.424mg 0.766mg 0%
Isoleucine 0.456mg 0.896mg 0%
Leucine 0.848mg 1.235mg 0%
Lysine 0.465mg 0.862mg 0%
Methionine 0.24mg 0.37mg 0%
Phenylalanine 0.7mg 0.957mg 0%
Valine 0.612mg 1.072mg 0%
Histidine 0.281mg 0.472mg 0%
Omega-6 (Eicosadienoic acid) 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
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
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 CarbsCarbs +154.4%
Contains more WaterWater +35.6%
Contains more ProteinProtein +46.6%
Contains more FatsFats +1733%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -86.8%
Contains more Mono. FatMonounsaturated fat +2451.5%
Contains more Poly. FatPolyunsaturated fat +2493%

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 seeds - 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.