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  6. Barley vs. Garden cress

Barley vs. Garden cress — In-Depth Nutrition Comparison

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How are Barley and Garden cress different?

  • Barley is higher in Selenium, and Fiber, however, Garden cress is richer in Vitamin K, Vitamin C, Vitamin A RAE, Folate, Vitamin B2, Potassium, Manganese, and Vitamin B6.
  • Daily need coverage for Vitamin K from Garden cress is 451% higher.
  • Barley contains 10 times more Selenium than Garden cress. While Barley contains 8.6µg of Selenium, Garden cress contains only 0.9µg.

Barley, pearled, cooked and Cress, garden, raw are the varieties used in this article.

Infographic

Barley vs Garden cress 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
4
:
6
Garden cress
Garden cress
Contains less Sodium -78.6%
Contains more Zinc +256.5%
Contains more Selenium +855.6%
Contains more Calcium +636.4%
Contains more Magnesium +72.7%
Contains more Phosphorus +40.7%
Contains more Potassium +551.6%
Contains more Copper +61.9%
Contains more Manganese +113.5%
Equal in Iron - 1.3
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 50% 16% 24% 9% 1% 23% 35% 34% 47%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains less Sodium -78.6%
Contains more Zinc +256.5%
Contains more Selenium +855.6%
Contains more Calcium +636.4%
Contains more Magnesium +72.7%
Contains more Phosphorus +40.7%
Contains more Potassium +551.6%
Contains more Copper +61.9%
Contains more Manganese +113.5%
Equal in Iron - 1.3

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
:
8
Garden cress
Garden cress
Contains more Vitamin B3 +106.3%
Contains more Vitamin A +98714.3%
Contains more Vitamin E +6900%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +319.4%
Contains more Vitamin B5 +79.3%
Contains more Vitamin B6 +114.8%
Contains more Folate +400%
Contains more Vitamin K +67637.5%
Equal in Vitamin B1 - 0.08
Barley
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 21% 15% 39% 9% 27% 12% 0% 2%
Garden cress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 1355%
Contains more Vitamin B3 +106.3%
Contains more Vitamin A +98714.3%
Contains more Vitamin E +6900%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +319.4%
Contains more Vitamin B5 +79.3%
Contains more Vitamin B6 +114.8%
Contains more Folate +400%
Contains more Vitamin K +67637.5%
Equal in Vitamin B1 - 0.08

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
1
:
4
Garden cress
Garden cress
Contains more Carbs +413.1%
Contains more Protein +15%
Contains more Fats +59.1%
Contains more Water +29.9%
Contains more Other +542.9%
Barley
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
Garden cress
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more Carbs +413.1%
Contains more Protein +15%
Contains more Fats +59.1%
Contains more Water +29.9%
Contains more Other +542.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
0
:
3
Garden cress
Garden cress
Contains less Saturated Fat -75.3%
Contains more Monounsaturated Fat +319.3%
Equal in Polyunsaturated fat - 0.228
Barley
26% 16% 59%
Saturated Fat: 0.093 g
Monounsaturated Fat: 0.057 g
Polyunsaturated fat: 0.214 g
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains less Saturated Fat -75.3%
Contains more Monounsaturated Fat +319.3%
Equal in Polyunsaturated fat - 0.228

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Barley Garden cress Opinion
Net carbs 24.42g 4.4g Barley
Protein 2.26g 2.6g Garden cress
Fats 0.44g 0.7g Garden cress
Carbs 28.22g 5.5g Barley
Calories 123kcal 32kcal Barley
Sugar 0.28g 4.4g Barley
Fiber 3.8g 1.1g Barley
Calcium 11mg 81mg Garden cress
Iron 1.33mg 1.3mg Barley
Magnesium 22mg 38mg Garden cress
Phosphorus 54mg 76mg Garden cress
Potassium 93mg 606mg Garden cress
Sodium 3mg 14mg Barley
Zinc 0.82mg 0.23mg Barley
Copper 0.105mg 0.17mg Garden cress
Manganese 0.259mg 0.553mg Garden cress
Selenium 8.6µg 0.9µg Barley
Vitamin A 7IU 6917IU Garden cress
Vitamin A RAE 0µg 346µg Garden cress
Vitamin E 0.01mg 0.7mg Garden cress
Vitamin C 0mg 69mg Garden cress
Vitamin B1 0.083mg 0.08mg Barley
Vitamin B2 0.062mg 0.26mg Garden cress
Vitamin B3 2.063mg 1mg Barley
Vitamin B5 0.135mg 0.242mg Garden cress
Vitamin B6 0.115mg 0.247mg Garden cress
Folate 16µg 80µg Garden cress
Vitamin K 0.8µg 541.9µg Garden cress
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 0.023g Garden cress
Monounsaturated Fat 0.057g 0.239g Garden cress
Polyunsaturated fat 0.214g 0.228g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Garden cress
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
187%
Garden cress
Minerals Daily Need Coverage Score
24%
Barley
33%
Garden cress

Comparison summary

Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.07g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 28)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $1.5)
Which food is richer in minerals?
Garden cress
Garden cress is relatively richer in minerals
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 4.12g)
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 11mg)
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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.