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  6. Barley vs. Lettuce

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 K, Vitamin A, Vitamin C, and Folate.
  • Daily need coverage for Vitamin K from Lettuce is 105% 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
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
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
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% 0.42% 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% 444% 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 +105685.7%
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

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
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
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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Barley Lettuce Opinion
Calories 123kcal 15kcal Barley
Protein 2.26g 1.36g Barley
Fats 0.44g 0.15g Barley
Vitamin C 0mg 9.2mg Lettuce
Net carbs 24.42g 1.57g Barley
Carbs 28.22g 2.87g Barley
Magnesium 22mg 13mg Barley
Calcium 11mg 36mg Lettuce
Potassium 93mg 194mg Lettuce
Iron 1.33mg 0.86mg Barley
Sugar 0.28g 0.78g Barley
Fiber 3.8g 1.3g Barley
Copper 0.105mg 0.029mg Barley
Zinc 0.82mg 0.18mg Barley
Phosphorus 54mg 29mg Barley
Sodium 3mg 28mg Barley
Vitamin A 7IU 7405IU Lettuce
Vitamin A 0µg 370µg Lettuce
Vitamin E 0.01mg 0.22mg Lettuce
Manganese 0.259mg 0.25mg Barley
Selenium 8.6µg 0.6µg Barley
Vitamin B1 0.083mg 0.07mg Barley
Vitamin B2 0.062mg 0.08mg Lettuce
Vitamin B3 2.063mg 0.375mg Barley
Vitamin B5 0.135mg 0.134mg Barley
Vitamin B6 0.115mg 0.09mg Barley
Vitamin K 0.8µg 126.3µg Lettuce
Folate 16µg 38µg Lettuce
Choline 13.4mg 13.6mg Lettuce
Saturated Fat 0.093g 0.02g Lettuce
Monounsaturated Fat 0.057g 0.006g Barley
Polyunsaturated fat 0.214g 0.082g Barley
Tryptophan 0.038mg 0.009mg Barley
Threonine 0.077mg 0.059mg Barley
Isoleucine 0.083mg 0.084mg Lettuce
Leucine 0.154mg 0.079mg Barley
Lysine 0.084mg 0.084mg
Methionine 0.043mg 0.016mg Barley
Phenylalanine 0.127mg 0.055mg Barley
Valine 0.111mg 0.07mg Barley
Histidine 0.051mg 0.022mg Barley
Fructose 0.43g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Lettuce
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
69%
Lettuce
Minerals Daily Need Coverage Score
24%
Barley
14%
Lettuce

Comparison summary

Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.073g)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $1)
Which food is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Barley
Barley is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.