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Barley vs. Sunflower seed — In-Depth Nutrition Comparison

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Significant differences between Barley and Sunflower seed

  • Barley has more Fiber, however, Sunflower seed is richer in Vitamin E , Copper, Vitamin B6, Vitamin B1, Phosphorus, Folate, Magnesium, Selenium, and Vitamin B3.
  • Sunflower seed covers your daily Vitamin E needs 231% more than Barley.
  • Sunflower seed has 2 times less Fiber than Barley. Barley has 17.3g of Fiber, while Sunflower seed has 8.6g.

Specific food types used in this comparison are Barley, hulled and Seeds, sunflower seed kernels, dried.

Infographic

Barley vs Sunflower seed 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
0
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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more MagnesiumMagnesium +144.4%
Contains more CalciumCalcium +136.4%
Contains more PotassiumPotassium +42.7%
Contains more IronIron +45.8%
Contains more CopperCopper +261.4%
Contains more ZincZinc +80.5%
Contains more PhosphorusPhosphorus +150%
Contains less SodiumSodium -25%
Contains more SeleniumSelenium +40.6%
~equal in Manganese ~1.95mg

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
1
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% 1.3% 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 4.7% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +127.3%
Contains more Vitamin E Vitamin E +6070.2%
Contains more Vitamin B1Vitamin B1 +129.1%
Contains more Vitamin B2Vitamin B2 +24.6%
Contains more Vitamin B3Vitamin B3 +81%
Contains more Vitamin B5Vitamin B5 +300.7%
Contains more Vitamin B6Vitamin B6 +323%
Contains more FolateFolate +1094.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +267.4%
Contains more WaterWater +99.6%
Contains more ProteinProtein +66.5%
Contains more FatsFats +2137.4%
Contains more OtherOther +31.7%

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% 40% 50%
Saturated Fat: Sat. Fat 4.455 g
Monounsaturated Fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated Fat -89.2%
Contains more Mono. FatMonounsaturated Fat +6180.7%
Contains more Poly. FatPolyunsaturated fat +1988.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Barley Sunflower seed Opinion
Calories 354kcal 584kcal Sunflower seed
Protein 12.48g 20.78g Sunflower seed
Fats 2.3g 51.46g Sunflower seed
Vitamin C 0mg 1.4mg Sunflower seed
Net carbs 56.18g 11.4g Barley
Carbs 73.48g 20g Barley
Magnesium 133mg 325mg Sunflower seed
Calcium 33mg 78mg Sunflower seed
Potassium 452mg 645mg Sunflower seed
Iron 3.6mg 5.25mg Sunflower seed
Sugar 0.8g 2.62g Barley
Fiber 17.3g 8.6g Barley
Copper 0.498mg 1.8mg Sunflower seed
Zinc 2.77mg 5mg Sunflower seed
Phosphorus 264mg 660mg Sunflower seed
Sodium 12mg 9mg Sunflower seed
Vitamin A 22IU 50IU Sunflower seed
Vitamin A RAE 1µg 3µg Sunflower seed
Vitamin E 0.57mg 35.17mg Sunflower seed
Manganese 1.943mg 1.95mg Sunflower seed
Selenium 37.7µg 53µg Sunflower seed
Vitamin B1 0.646mg 1.48mg Sunflower seed
Vitamin B2 0.285mg 0.355mg Sunflower seed
Vitamin B3 4.604mg 8.335mg Sunflower seed
Vitamin B5 0.282mg 1.13mg Sunflower seed
Vitamin B6 0.318mg 1.345mg Sunflower seed
Vitamin K 2.2µg 0µg Barley
Folate 19µg 227µg Sunflower seed
Choline 55.1mg Sunflower seed
Saturated Fat 0.482g 4.455g Barley
Monounsaturated Fat 0.295g 18.528g Sunflower seed
Polyunsaturated fat 1.108g 23.137g Sunflower seed
Tryptophan 0.208mg 0.348mg Sunflower seed
Threonine 0.424mg 0.928mg Sunflower seed
Isoleucine 0.456mg 1.139mg Sunflower seed
Leucine 0.848mg 1.659mg Sunflower seed
Lysine 0.465mg 0.937mg Sunflower seed
Methionine 0.24mg 0.494mg Sunflower seed
Phenylalanine 0.7mg 1.169mg Sunflower seed
Valine 0.612mg 1.315mg Sunflower seed
Histidine 0.281mg 0.632mg Sunflower seed
Omega-3 - EPA 0g 0.014g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Sunflower seed
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
34%
Barley
146%
Sunflower seed
Minerals Daily Need Coverage Score
110%
Barley
207%
Sunflower seed

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 1.82g)
Which food is lower in Saturated Fat?
Barley
Barley is lower in Saturated Fat (difference - 3.973g)
Which food is cheaper?
Barley
Barley is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.