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Barley vs. Rapini — In-Depth Nutrition Comparison

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Important differences between Barley and Rapini

  • Barley has more Selenium, and Copper, however, Rapini has more Vitamin K, Vitamin C, Folate, Vitamin A RAE, Vitamin E , Iron, Calcium, and Vitamin B1.
  • Rapini's daily need coverage for Vitamin K is 186% more.
  • Barley has 9 times more Selenium than Rapini. Barley has 8.6µg of Selenium, while Rapini has 1µg.

The food varieties used in the comparison are Barley, pearled, cooked and Broccoli raab, raw.

Infographic

Barley vs Rapini 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
3
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%
Rapini
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more CopperCopper +150%
Contains less SodiumSodium -90.9%
Contains more SeleniumSelenium +760%
Contains more CalciumCalcium +881.8%
Contains more PotassiumPotassium +110.8%
Contains more IronIron +60.9%
Contains more PhosphorusPhosphorus +35.2%
Contains more ManganeseManganese +52.5%
~equal in Magnesium ~22mg
~equal in Zinc ~0.77mg

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% 0.42% 0.2% 0% 21% 14% 39% 8.1% 27% 0% 2% 12% 7.3%
Rapini
10
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 67% 157% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin B3Vitamin B3 +69%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +37357.1%
Contains more Vitamin E Vitamin E +16100%
Contains more Vitamin B1Vitamin B1 +95.2%
Contains more Vitamin B2Vitamin B2 +108.1%
Contains more Vitamin B5Vitamin B5 +138.5%
Contains more Vitamin B6Vitamin B6 +48.7%
Contains more Vitamin KVitamin K +27900%
Contains more FolateFolate +418.8%
Contains more CholineCholine +36.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
1
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
Rapini
4
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more CarbsCarbs +890.2%
Contains more ProteinProtein +40.3%
Contains more FatsFats +11.4%
Contains more WaterWater +34.5%
Contains more OtherOther +235.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
2
26% 16% 59%
Saturated Fat: Sat. Fat 0.093 g
Monounsaturated Fat: Mono. Fat 0.057 g
Polyunsaturated fat: Poly. Fat 0.214 g
Rapini
1
24% 13% 63%
Saturated Fat: Sat. Fat 0.05 g
Monounsaturated Fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated Fat +119.2%
Contains more Poly. FatPolyunsaturated fat +64.6%
Contains less Sat. FatSaturated Fat -46.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Barley Rapini Opinion
Calories 123kcal 22kcal Barley
Protein 2.26g 3.17g Rapini
Fats 0.44g 0.49g Rapini
Vitamin C 0mg 20.2mg Rapini
Net carbs 24.42g 0.15g Barley
Carbs 28.22g 2.85g Barley
Magnesium 22mg 22mg
Calcium 11mg 108mg Rapini
Potassium 93mg 196mg Rapini
Iron 1.33mg 2.14mg Rapini
Sugar 0.28g 0.38g Barley
Fiber 3.8g 2.7g Barley
Copper 0.105mg 0.042mg Barley
Zinc 0.82mg 0.77mg Barley
Phosphorus 54mg 73mg Rapini
Sodium 3mg 33mg Barley
Vitamin A 7IU 2622IU Rapini
Vitamin A RAE 0µg 131µg Rapini
Vitamin E 0.01mg 1.62mg Rapini
Manganese 0.259mg 0.395mg Rapini
Selenium 8.6µg 1µg Barley
Vitamin B1 0.083mg 0.162mg Rapini
Vitamin B2 0.062mg 0.129mg Rapini
Vitamin B3 2.063mg 1.221mg Barley
Vitamin B5 0.135mg 0.322mg Rapini
Vitamin B6 0.115mg 0.171mg Rapini
Vitamin K 0.8µg 224µg Rapini
Folate 16µg 83µg Rapini
Choline 13.4mg 18.3mg Rapini
Saturated Fat 0.093g 0.05g Rapini
Monounsaturated Fat 0.057g 0.026g Barley
Polyunsaturated fat 0.214g 0.13g Barley
Tryptophan 0.038mg 0.043mg Rapini
Threonine 0.077mg 0.106mg Rapini
Isoleucine 0.083mg 0.104mg Rapini
Leucine 0.154mg 0.17mg Rapini
Lysine 0.084mg 0.198mg Rapini
Methionine 0.043mg 0.048mg Rapini
Phenylalanine 0.127mg 0.128mg Rapini
Valine 0.111mg 0.153mg Rapini
Histidine 0.051mg 0.066mg Rapini
Fructose 0.17g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Rapini
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
80%
Rapini
Minerals Daily Need Coverage Score
24%
Barley
27%
Rapini

Comparison summary

Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.043g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $1.1)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 30mg)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 4)
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/170285/nutrients
  2. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.