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  6. Barley vs. Sunflower seeds

Barley vs. Sunflower seeds — In-Depth Nutrition Comparison

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Significant differences between barley and sunflower seeds

  • Barley has more fiber; however, sunflower seeds are richer in vitamin E, copper, vitamin B6, vitamin B1, phosphorus, folate, magnesium, selenium, and vitamin B3.
  • Sunflower seeds cover your daily vitamin E needs 231% more than barley.
  • Sunflower seeds have 2 times less fiber than barley. Barley has 17.3g of fiber, while sunflower seeds have 8.6g.

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

Infographic

Barley vs Sunflower seeds 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
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
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 0% 0.33% 11% 0% 162% 66% 86% 17% 73% 0% 5.5% 14%
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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin 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

All nutrients comparison - raw data values

Nutrient Barley Sunflower seeds DV% diff.
Vitamin E 0.57mg 35.17mg 231%
Polyunsaturated fat 1.108g 23.137g 147%
Copper 0.498mg 1.8mg 145%
Vitamin B6 0.318mg 1.345mg 79%
Fats 2.3g 51.46g 76%
Vitamin B1 0.646mg 1.48mg 70%
Phosphorus 264mg 660mg 57%
Folate 19µg 227µg 52%
Magnesium 133mg 325mg 46%
Monounsaturated fat 0.295g 18.528g 46%
Fiber 17.3g 8.6g 35%
Selenium 37.7µg 53µg 28%
Vitamin B3 4.604mg 8.335mg 23%
Iron 3.6mg 5.25mg 21%
Zinc 2.77mg 5mg 20%
Carbs 73.48g 20g 18%
Saturated fat 0.482g 4.455g 18%
Protein 12.48g 20.78g 17%
Vitamin B5 0.282mg 1.13mg 17%
Calories 354kcal 584kcal 12%
Choline 55.1mg 10%
Potassium 452mg 645mg 6%
Calcium 33mg 78mg 5%
Vitamin B2 0.285mg 0.355mg 5%
Vitamin C 0mg 1.4mg 2%
Vitamin K 2.2µg 0µg 2%
Net carbs 56.18g 11.4g N/A
Sugar 0.8g 2.62g N/A
Sodium 12mg 9mg 0%
Vitamin A 1µg 3µg 0%
Manganese 1.943mg 1.95mg 0%
Tryptophan 0.208mg 0.348mg 0%
Threonine 0.424mg 0.928mg 0%
Isoleucine 0.456mg 1.139mg 0%
Leucine 0.848mg 1.659mg 0%
Lysine 0.465mg 0.937mg 0%
Methionine 0.24mg 0.494mg 0%
Phenylalanine 0.7mg 1.169mg 0%
Valine 0.612mg 1.315mg 0%
Histidine 0.281mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g 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
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
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%

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 seeds - 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.