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  6. Barley vs. Watercress

Barley vs. Watercress — In-Depth Nutrition Comparison

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A recap on differences between barley and watercress

  • Barley has more manganese, fiber, selenium, copper, vitamin B1, iron, and phosphorus; however, watercress is higher in vitamin K, vitamin A, and vitamin C.
  • Watercress covers your daily vitamin K needs 206% more than barley.
  • Watercress contains 42 times less selenium than barley. Barley contains 37.7µg of selenium, while watercress contains 0.9µg.

Food varieties used in this article are Barley, hulled and Watercress, raw.

Infographic

Barley vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +533.3%
Contains more PotassiumPotassium +37%
Contains more IronIron +1700%
Contains more CopperCopper +546.8%
Contains more ZincZinc +2418.2%
Contains more PhosphorusPhosphorus +340%
Contains less SodiumSodium -70.7%
Contains more ManganeseManganese +696.3%
Contains more SeleniumSelenium +4088.9%
Contains more CalciumCalcium +263.6%

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
5
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B1Vitamin B1 +617.8%
Contains more Vitamin B2Vitamin B2 +137.5%
Contains more Vitamin B3Vitamin B3 +2202%
Contains more Vitamin B6Vitamin B6 +146.5%
Contains more FolateFolate +111.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin EVitamin E +75.4%
Contains more Vitamin KVitamin K +11263.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.31mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley Watercress DV% diff.
Vitamin K 2.2µg 250µg 207%
Manganese 1.943mg 0.244mg 74%
Selenium 37.7µg 0.9µg 67%
Fiber 17.3g 0.5g 67%
Vitamin C 0mg 43mg 48%
Copper 0.498mg 0.077mg 47%
Vitamin B1 0.646mg 0.09mg 46%
Iron 3.6mg 0.2mg 43%
Phosphorus 264mg 60mg 29%
Vitamin B3 4.604mg 0.2mg 28%
Magnesium 133mg 21mg 27%
Carbs 73.48g 1.29g 24%
Zinc 2.77mg 0.11mg 24%
Protein 12.48g 2.3g 20%
Vitamin A 1µg 160µg 18%
Calories 354kcal 11kcal 17%
Vitamin B6 0.318mg 0.129mg 15%
Vitamin B2 0.285mg 0.12mg 13%
Calcium 33mg 120mg 9%
Polyunsaturated fat 1.108g 0.035g 7%
Potassium 452mg 330mg 4%
Vitamin E 0.57mg 1mg 3%
Fats 2.3g 0.1g 3%
Folate 19µg 9µg 3%
Saturated fat 0.482g 0.027g 2%
Choline 9mg 2%
Monounsaturated fat 0.295g 0.008g 1%
Sodium 12mg 41mg 1%
Vitamin B5 0.282mg 0.31mg 1%
Net carbs 56.18g 0.79g N/A
Sugar 0.8g 0.2g N/A
Tryptophan 0.208mg 0.03mg 0%
Threonine 0.424mg 0.133mg 0%
Isoleucine 0.456mg 0.093mg 0%
Leucine 0.848mg 0.166mg 0%
Lysine 0.465mg 0.134mg 0%
Methionine 0.24mg 0.02mg 0%
Phenylalanine 0.7mg 0.114mg 0%
Valine 0.612mg 0.137mg 0%
Histidine 0.281mg 0.04mg 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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +442.6%
Contains more FatsFats +2200%
Contains more CarbsCarbs +5596.1%
Contains more OtherOther +91.7%
Contains more WaterWater +907.5%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +3587.5%
Contains more Poly. FatPolyunsaturated fat +3065.7%
Contains less Sat. FatSaturated fat -94.4%

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.