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Barley vs. Kale — In-Depth Nutrition Comparison

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Significant differences between barley and kale

  • Barley has more selenium, vitamin B3, and fiber; however, kale is richer in vitamin K, vitamin A, vitamin C, manganese, calcium, copper, and vitamin E.
  • Kale covers your daily vitamin K needs 680% more than barley.
  • Kale has 10 times less selenium than barley. Barley has 8.6µg of selenium, while kale has 0.9µg.

Specific food types used in this comparison are Barley, pearled, cooked and Kale, cooked, boiled, drained, without salt.

Infographic

Barley vs Kale infographic
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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
6
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%
Kale
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
Contains more MagnesiumMagnesium +22.2%
Contains more IronIron +47.8%
Contains more ZincZinc +241.7%
Contains more PhosphorusPhosphorus +92.9%
Contains less SodiumSodium -87%
Contains more SeleniumSelenium +855.6%
Contains more CalciumCalcium +554.5%
Contains more PotassiumPotassium +145.2%
Contains more CopperCopper +48.6%
Contains more ManganeseManganese +60.6%

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
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% 0.2% 0% 21% 14% 39% 8.1% 27% 0% 2% 12% 7.3%
Kale
6
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 137% 227% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
Contains more Vitamin B1Vitamin B1 +56.6%
Contains more Vitamin B3Vitamin B3 +312.6%
Contains more Vitamin B5Vitamin B5 +175.5%
Contains more FolateFolate +23.1%
Contains more CholineCholine +3250%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +8400%
Contains more Vitamin B2Vitamin B2 +12.9%
Contains more Vitamin B6Vitamin B6 +20%
Contains more Vitamin KVitamin K +102025%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley Kale DV% diff.
Vitamin K 0.8µg 817µg 680%
Vitamin A 0µg 681µg 76%
Vitamin C 0mg 41mg 46%
Selenium 8.6µg 0.9µg 14%
Vitamin B3 2.063mg 0.5mg 10%
Carbs 28.22g 5.63g 8%
Manganese 0.259mg 0.416mg 7%
Fiber 3.8g 2g 7%
Calcium 11mg 72mg 6%
Copper 0.105mg 0.156mg 6%
Vitamin E 0.01mg 0.85mg 6%
Calories 123kcal 28kcal 5%
Iron 1.33mg 0.9mg 5%
Zinc 0.82mg 0.24mg 5%
Potassium 93mg 228mg 4%
Phosphorus 54mg 28mg 4%
Vitamin B1 0.083mg 0.053mg 3%
Vitamin B5 0.135mg 0.049mg 2%
Vitamin B6 0.115mg 0.138mg 2%
Choline 13.4mg 0.4mg 2%
Sodium 3mg 23mg 1%
Magnesium 22mg 18mg 1%
Protein 2.26g 1.9g 1%
Vitamin B2 0.062mg 0.07mg 1%
Folate 16µg 13µg 1%
Fats 0.44g 0.4g 0%
Net carbs 24.42g 3.63g N/A
Sugar 0.28g 1.25g N/A
Saturated fat 0.093g 0.052g 0%
Monounsaturated fat 0.057g 0.03g 0%
Polyunsaturated fat 0.214g 0.193g 0%
Tryptophan 0.038mg 0.023mg 0%
Threonine 0.077mg 0.085mg 0%
Isoleucine 0.083mg 0.114mg 0%
Leucine 0.154mg 0.133mg 0%
Lysine 0.084mg 0.114mg 0%
Methionine 0.043mg 0.018mg 0%
Phenylalanine 0.127mg 0.097mg 0%
Valine 0.111mg 0.104mg 0%
Histidine 0.051mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
3
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
Kale
2
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more ProteinProtein +18.9%
Contains more CarbsCarbs +401.2%
Contains more WaterWater +32.6%
Contains more OtherOther +210.7%
~equal in Fats ~0.4g

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
Kale
1
19% 11% 70%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
Contains more Mono. FatMonounsaturated fat +90%
Contains less Sat. FatSaturated fat -44.1%
~equal in Polyunsaturated fat ~0.193g

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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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.