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  6. Barley vs. Navy beans

Barley vs. Navy beans — In-Depth Nutrition Comparison

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The main differences between barley and navy beans

  • Barley is richer in selenium and vitamin B3, yet navy beans are richer in folate, fiber, iron, phosphorus, vitamin B1, copper, manganese, and potassium.
  • Daily need coverage for folate for navy beans is 31% higher.
  • Barley contains 3 times more vitamin B3 than navy beans. Barley contains 2.063mg of vitamin B3, while navy beans contain 0.649mg.
  • Barley has a lower glycemic index than navy beans.

Food types used in this article are Barley, pearled, cooked and Beans, navy, mature seeds, cooked, boiled, without salt.

Infographic

Barley vs Navy beans 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
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.3% 8.2% 50% 35% 22% 23% 0.39% 34% 47%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Contains more SeleniumSelenium +196.6%
Contains more MagnesiumMagnesium +140.9%
Contains more CalciumCalcium +527.3%
Contains more PotassiumPotassium +318.3%
Contains more IronIron +77.4%
Contains more CopperCopper +100%
Contains more ZincZinc +25.6%
Contains more PhosphorusPhosphorus +166.7%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +103.5%

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
2
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% 0.2% 0% 21% 14% 39% 8.1% 27% 0% 2% 12% 7.3%
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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Contains more Vitamin B3Vitamin B3 +217.9%
Contains more Vitamin KVitamin K +33.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +185.5%
Contains more Vitamin B5Vitamin B5 +97%
Contains more Vitamin B6Vitamin B6 +20%
Contains more FolateFolate +775%
Contains more CholineCholine +233.6%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.01mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.066mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley Navy beans DV% diff.
Folate 16µg 140µg 31%
Fiber 3.8g 10.5g 27%
Vitamin B1 0.083mg 0.237mg 13%
Phosphorus 54mg 144mg 13%
Iron 1.33mg 2.36mg 13%
Protein 2.26g 8.23g 12%
Copper 0.105mg 0.21mg 12%
Manganese 0.259mg 0.527mg 12%
Selenium 8.6µg 2.9µg 10%
Potassium 93mg 389mg 9%
Vitamin B3 2.063mg 0.649mg 9%
Magnesium 22mg 53mg 7%
Calcium 11mg 69mg 6%
Choline 13.4mg 44.7mg 6%
Starch 15.4g 6%
Vitamin B5 0.135mg 0.266mg 3%
Vitamin B6 0.115mg 0.138mg 2%
Zinc 0.82mg 1.03mg 2%
Polyunsaturated fat 0.214g 0.49g 2%
Calories 123kcal 140kcal 1%
Carbs 28.22g 26.05g 1%
Vitamin C 0mg 0.9mg 1%
Fats 0.44g 0.62g 0%
Net carbs 24.42g 15.55g N/A
Sugar 0.28g 0.37g N/A
Sodium 3mg 0mg 0%
Vitamin E 0.01mg 0.01mg 0%
Vitamin B2 0.062mg 0.066mg 0%
Vitamin K 0.8µg 0.6µg 0%
Saturated fat 0.093g 0.098g 0%
Monounsaturated fat 0.057g 0.142g 0%
Tryptophan 0.038mg 0.1mg 0%
Threonine 0.077mg 0.289mg 0%
Isoleucine 0.083mg 0.387mg 0%
Leucine 0.154mg 0.7mg 0%
Lysine 0.084mg 0.52mg 0%
Methionine 0.043mg 0.111mg 0%
Phenylalanine 0.127mg 0.471mg 0%
Valine 0.111mg 0.504mg 0%
Histidine 0.051mg 0.206mg 0%
Omega-3 - ALA 0.177g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
2
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more ProteinProtein +264.2%
Contains more FatsFats +40.9%
Contains more OtherOther +360.7%
~equal in Carbs ~26.05g
~equal in Water ~63.81g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
1
26% 16% 59%
Saturated fat: Sat. Fat 0.093 g
Monounsaturated fat: Mono. Fat 0.057 g
Polyunsaturated fat: Poly. Fat 0.214 g
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Contains more Mono. FatMonounsaturated fat +149.1%
Contains more Poly. FatPolyunsaturated fat +129%
~equal in Saturated fat ~0.098g

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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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.