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Barley vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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What are the differences between barley and marrow-stem Kale?

  • Barley is higher in selenium, iron, and vitamin B3, yet marrow-stem Kale is higher in vitamin K, vitamin C, folate, vitamin A, calcium, manganese, and vitamin E.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% more.
  • Barley has 7 times more selenium than marrow-stem Kale. While barley has 8.6µg of selenium, marrow-stem Kale has only 1.3µg.

We used Barley, pearled, cooked and Collards, raw types in this article.

Infographic

Barley vs Marrow-stem Kale 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more IronIron +183%
Contains more CopperCopper +128.3%
Contains more ZincZinc +290.5%
Contains more PhosphorusPhosphorus +116%
Contains less SodiumSodium -82.4%
Contains more SeleniumSelenium +561.5%
Contains more MagnesiumMagnesium +22.7%
Contains more CalciumCalcium +2009.1%
Contains more PotassiumPotassium +129%
Contains more ManganeseManganese +154.1%

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
2
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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +53.7%
Contains more Vitamin B3Vitamin B3 +178%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +22500%
Contains more Vitamin B2Vitamin B2 +109.7%
Contains more Vitamin B5Vitamin B5 +97.8%
Contains more Vitamin B6Vitamin B6 +43.5%
Contains more Vitamin KVitamin K +54537.5%
Contains more FolateFolate +706.3%
Contains more CholineCholine +73.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
1
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more CarbsCarbs +420.7%
Contains more ProteinProtein +33.6%
Contains more FatsFats +38.6%
Contains more WaterWater +30.3%
Contains more OtherOther +375%

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% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +90%
Contains less Sat. FatSaturated fat -40.9%
~equal in Polyunsaturated fat ~0.201g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Barley Marrow-stem Kale DV% diff.
Vitamin K 0.8µg 437.1µg 364%
Vitamin C 0mg 35.3mg 39%
Folate 16µg 129µg 28%
Vitamin A 0µg 251µg 28%
Calcium 11mg 232mg 22%
Manganese 0.259mg 0.658mg 17%
Vitamin E 0.01mg 2.26mg 15%
Selenium 8.6µg 1.3µg 13%
Iron 1.33mg 0.47mg 11%
Carbs 28.22g 5.42g 8%
Vitamin B3 2.063mg 0.742mg 8%
Copper 0.105mg 0.046mg 7%
Zinc 0.82mg 0.21mg 6%
Calories 123kcal 32kcal 5%
Vitamin B2 0.062mg 0.13mg 5%
Phosphorus 54mg 25mg 4%
Potassium 93mg 213mg 4%
Vitamin B6 0.115mg 0.165mg 4%
Vitamin B5 0.135mg 0.267mg 3%
Choline 13.4mg 23.2mg 2%
Vitamin B1 0.083mg 0.054mg 2%
Protein 2.26g 3.02g 2%
Sodium 3mg 17mg 1%
Fiber 3.8g 4g 1%
Magnesium 22mg 27mg 1%
Fats 0.44g 0.61g 0%
Net carbs 24.42g 1.42g N/A
Sugar 0.28g 0.46g N/A
Saturated fat 0.093g 0.055g 0%
Monounsaturated fat 0.057g 0.03g 0%
Polyunsaturated fat 0.214g 0.201g 0%
Tryptophan 0.038mg 0.031mg 0%
Threonine 0.077mg 0.086mg 0%
Isoleucine 0.083mg 0.1mg 0%
Leucine 0.154mg 0.151mg 0%
Lysine 0.084mg 0.117mg 0%
Methionine 0.043mg 0.033mg 0%
Phenylalanine 0.127mg 0.087mg 0%
Valine 0.111mg 0.12mg 0%
Histidine 0.051mg 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Marrow-stem Kale
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
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
24%
Barley
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 0.038g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $1)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.