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Barley vs. Arugula — In-Depth Nutrition Comparison

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A recap on differences between Barley and Arugula

  • Barley is higher in Selenium, Vitamin B3, and Fiber, yet Arugula is higher in Vitamin K, Folate, Vitamin C, Calcium, Vitamin A RAE, Potassium, and Vitamin B5.
  • Arugula covers your daily Vitamin K needs 90% more than Barley.
  • Barley contains 29 times more Selenium than Arugula. While Barley contains 8.6µg of Selenium, Arugula contains only 0.3µg.

Food varieties used in this article are Barley, pearled, cooked and Arugula, raw.

Infographic

Barley vs Arugula 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
5
:
Contains less Sodium -88.9%
Contains more Zinc +74.5%
Contains more Copper +38.2%
Contains more Selenium +2766.7%
Contains more Calcium +1354.5%
Contains more Magnesium +113.6%
Contains more Potassium +296.8%
Contains more Manganese +23.9%
Equal in Iron - 1.46
Equal in Phosphorus - 52
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 50% 16% 24% 9% 1% 23% 35% 34% 47%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Contains less Sodium -88.9%
Contains more Zinc +74.5%
Contains more Copper +38.2%
Contains more Selenium +2766.7%
Contains more Calcium +1354.5%
Contains more Magnesium +113.6%
Contains more Potassium +296.8%
Contains more Manganese +23.9%
Equal in Iron - 1.46
Equal in Phosphorus - 52

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
3
:
Contains more Vitamin B1 +88.6%
Contains more Vitamin B3 +576.4%
Contains more Vitamin B6 +57.5%
Contains more Vitamin A +33800%
Contains more Vitamin E +4200%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +38.7%
Contains more Vitamin B5 +223.7%
Contains more Folate +506.3%
Contains more Choline +14.2%
Contains more Vitamin K +13475%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 0% 21% 15% 39% 9% 27% 12% 0% 8% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 9% 272%
Contains more Vitamin B1 +88.6%
Contains more Vitamin B3 +576.4%
Contains more Vitamin B6 +57.5%
Contains more Vitamin A +33800%
Contains more Vitamin E +4200%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +38.7%
Contains more Vitamin B5 +223.7%
Contains more Folate +506.3%
Contains more Choline +14.2%
Contains more Vitamin K +13475%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
1
:
Contains more Carbs +673.2%
Contains more Protein +14.2%
Contains more Fats +50%
Contains more Water +33.3%
Contains more Other +400%
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more Carbs +673.2%
Contains more Protein +14.2%
Contains more Fats +50%
Contains more Water +33.3%
Contains more Other +400%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
1
:
Contains more Monounsaturated Fat +16.3%
Contains more Polyunsaturated fat +49.1%
Equal in Saturated Fat - 0.086
26% 16% 59%
Saturated Fat: 0.093 g
Monounsaturated Fat: 0.057 g
Polyunsaturated fat: 0.214 g
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Contains more Monounsaturated Fat +16.3%
Contains more Polyunsaturated fat +49.1%
Equal in Saturated Fat - 0.086

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Barley Arugula Opinion
Net carbs 24.42g 2.05g Barley
Protein 2.26g 2.58g Arugula
Fats 0.44g 0.66g Arugula
Carbs 28.22g 3.65g Barley
Calories 123kcal 25kcal Barley
Sugar 0.28g 2.05g Barley
Fiber 3.8g 1.6g Barley
Calcium 11mg 160mg Arugula
Iron 1.33mg 1.46mg Arugula
Magnesium 22mg 47mg Arugula
Phosphorus 54mg 52mg Barley
Potassium 93mg 369mg Arugula
Sodium 3mg 27mg Barley
Zinc 0.82mg 0.47mg Barley
Copper 0.105mg 0.076mg Barley
Manganese 0.259mg 0.321mg Arugula
Selenium 8.6µg 0.3µg Barley
Vitamin A 7IU 2373IU Arugula
Vitamin A RAE 0µg 119µg Arugula
Vitamin E 0.01mg 0.43mg Arugula
Vitamin C 0mg 15mg Arugula
Vitamin B1 0.083mg 0.044mg Barley
Vitamin B2 0.062mg 0.086mg Arugula
Vitamin B3 2.063mg 0.305mg Barley
Vitamin B5 0.135mg 0.437mg Arugula
Vitamin B6 0.115mg 0.073mg Barley
Folate 16µg 97µg Arugula
Choline 13.4mg 15.3mg Arugula
Vitamin K 0.8µg 108.6µg Arugula
Tryptophan 0.038mg Barley
Threonine 0.077mg Barley
Isoleucine 0.083mg Barley
Leucine 0.154mg Barley
Lysine 0.084mg Barley
Methionine 0.043mg Barley
Phenylalanine 0.127mg Barley
Valine 0.111mg Barley
Histidine 0.051mg Barley
Saturated Fat 0.093g 0.086g Arugula
Monounsaturated Fat 0.057g 0.049g Barley
Polyunsaturated fat 0.214g 0.319g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Arugula
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
10%
Barley
49%
Arugula
Minerals Daily Need Coverage Score
24%
Barley
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 1.77g)
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 24mg)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 4)
Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 0.007g)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $1.1)
Which food is richer in vitamins?
Arugula
Arugula is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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/170285/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.