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Barley vs. Lettuce — In-Depth Nutrition Comparison

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How are barley and lettuce different?

  • Barley is higher in selenium, vitamin B3, fiber, copper, iron, and zinc; however, lettuce is richer in vitamin A, vitamin K, vitamin C, and folate.
  • Daily need coverage for vitamin A for lettuce is 148% higher.
  • Barley contains 14 times more selenium than lettuce. While barley contains 8.6µg of selenium, lettuce contains only 0.6µg.

Barley, pearled, cooked and Lettuce, green leaf, raw are the varieties used in this article.

Infographic

Barley vs Lettuce 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
7
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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +69.2%
Contains more IronIron +54.7%
Contains more CopperCopper +262.1%
Contains more ZincZinc +355.6%
Contains more PhosphorusPhosphorus +86.2%
Contains less SodiumSodium -89.3%
Contains more SeleniumSelenium +1333.3%
Contains more CalciumCalcium +227.3%
Contains more PotassiumPotassium +108.6%
~equal in Manganese ~0.25mg

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
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 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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin B1Vitamin B1 +18.6%
Contains more Vitamin B3Vitamin B3 +450.1%
Contains more Vitamin B6Vitamin B6 +27.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2100%
Contains more Vitamin B2Vitamin B2 +29%
Contains more Vitamin KVitamin K +15687.5%
Contains more FolateFolate +137.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.134mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.6mg

All nutrients comparison - raw data values

Nutrient Barley Lettuce DV% diff.
Vitamin K 0.8µg 126.3µg 105%
Vitamin A 0µg 370µg 41%
Selenium 8.6µg 0.6µg 15%
Vitamin B3 2.063mg 0.375mg 11%
Vitamin C 0mg 9.2mg 10%
Fiber 3.8g 1.3g 10%
Copper 0.105mg 0.029mg 8%
Carbs 28.22g 2.87g 8%
Iron 1.33mg 0.86mg 6%
Folate 16µg 38µg 6%
Zinc 0.82mg 0.18mg 6%
Calories 123kcal 15kcal 5%
Phosphorus 54mg 29mg 4%
Calcium 11mg 36mg 3%
Potassium 93mg 194mg 3%
Magnesium 22mg 13mg 2%
Protein 2.26g 1.36g 2%
Vitamin B6 0.115mg 0.09mg 2%
Polyunsaturated fat 0.214g 0.082g 1%
Vitamin B2 0.062mg 0.08mg 1%
Vitamin B1 0.083mg 0.07mg 1%
Fructose 0.43g 1%
Vitamin E 0.01mg 0.22mg 1%
Sodium 3mg 28mg 1%
Fats 0.44g 0.15g 0%
Net carbs 24.42g 1.57g N/A
Sugar 0.28g 0.78g N/A
Manganese 0.259mg 0.25mg 0%
Vitamin B5 0.135mg 0.134mg 0%
Saturated fat 0.093g 0.02g 0%
Choline 13.4mg 13.6mg 0%
Monounsaturated fat 0.057g 0.006g 0%
Tryptophan 0.038mg 0.009mg 0%
Threonine 0.077mg 0.059mg 0%
Isoleucine 0.083mg 0.084mg 0%
Leucine 0.154mg 0.079mg 0%
Lysine 0.084mg 0.084mg 0%
Methionine 0.043mg 0.016mg 0%
Phenylalanine 0.127mg 0.055mg 0%
Valine 0.111mg 0.07mg 0%
Histidine 0.051mg 0.022mg 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
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +66.2%
Contains more FatsFats +193.3%
Contains more CarbsCarbs +883.3%
Contains more WaterWater +38.1%
Contains more OtherOther +128.6%

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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +850%
Contains more Poly. FatPolyunsaturated fat +161%
Contains less Sat. FatSaturated fat -78.5%

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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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.