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  6. Barley vs. Leek

Barley vs. Leek — In-Depth Nutrition Comparison

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Important differences between barley and leeks

  • Barley has more selenium, vitamin B3, and fiber; however, leeks have more vitamin K, vitamin A, vitamin C, folate, manganese, iron, and vitamin B6.
  • Leeks' daily need coverage for vitamin K is 39% more.
  • Barley has 9 times more selenium than leeks. Barley has 8.6µg of selenium, while leeks have 1µg.

The food varieties used in the comparison are Barley, pearled, cooked and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Barley vs Leek 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
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%
Leek
Leek
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more ZincZinc +583.3%
Contains more PhosphorusPhosphorus +54.3%
Contains less SodiumSodium -85%
Contains more SeleniumSelenium +760%
Contains more MagnesiumMagnesium +27.3%
Contains more CalciumCalcium +436.4%
Contains more PotassiumPotassium +93.5%
Contains more IronIron +57.9%
Contains more CopperCopper +14.3%
Contains more ManganeseManganese +85.7%

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
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.2% 21% 14% 39% 8.1% 27% 0% 2% 12%
Leek
Leek
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 28% 18% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48%
Contains more Vitamin B1Vitamin B1 +38.3%
Contains more Vitamin B2Vitamin B2 +106.7%
Contains more Vitamin B3Vitamin B3 +415.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +9100%
Contains more Vitamin B6Vitamin B6 +102.6%
Contains more Vitamin KVitamin K +5775%
Contains more FolateFolate +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.14mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley Leek DV% diff.
Vitamin K 0.8µg 47µg 39%
Selenium 8.6µg 1µg 14%
Vitamin C 0mg 12mg 13%
Folate 16µg 64µg 12%
Iron 1.33mg 2.1mg 10%
Manganese 0.259mg 0.481mg 10%
Vitamin B3 2.063mg 0.4mg 10%
Vitamin A 0µg 83µg 9%
Vitamin B6 0.115mg 0.233mg 9%
Fiber 3.8g 1.8g 8%
Zinc 0.82mg 0.12mg 6%
Vitamin E 0.01mg 0.92mg 6%
Carbs 28.22g 14.15g 5%
Calcium 11mg 59mg 5%
Calories 123kcal 61kcal 3%
Potassium 93mg 180mg 3%
Phosphorus 54mg 35mg 3%
Protein 2.26g 1.5g 2%
Copper 0.105mg 0.12mg 2%
Vitamin B1 0.083mg 0.06mg 2%
Vitamin B2 0.062mg 0.03mg 2%
Magnesium 22mg 28mg 1%
Sodium 3mg 20mg 1%
Choline 13.4mg 9.5mg 1%
Protein per 100 calories 1.8g 2.5g N/A
Calories per 10 g protein 544kcal 407kcal N/A
Weight per 100 calories 81g 164g N/A
Fats 0.44g 0.3g 0%
Net carbs 24.42g 12.35g N/A
Sugar 0.28g 3.9g N/A
Vitamin B5 0.135mg 0.14mg 0%
Saturated fat 0.093g 0.04g 0%
Monounsaturated fat 0.057g 0.004g 0%
Polyunsaturated fat 0.214g 0.166g 0%
Tryptophan 0.038mg 0.012mg 0%
Threonine 0.077mg 0.063mg 0%
Isoleucine 0.083mg 0.052mg 0%
Leucine 0.154mg 0.096mg 0%
Lysine 0.084mg 0.078mg 0%
Methionine 0.043mg 0.018mg 0%
Phenylalanine 0.127mg 0.055mg 0%
Valine 0.111mg 0.056mg 0%
Histidine 0.051mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
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
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +50.7%
Contains more FatsFats +46.7%
Contains more CarbsCarbs +99.4%
Contains more WaterWater +20.6%
Contains more OtherOther +275%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
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
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +1325%
Contains more Poly. FatPolyunsaturated fat +28.9%
Contains less Sat. FatSaturated fat -57%

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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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.