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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 RAE, 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
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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.
Contains more Iron +183%
Contains more Phosphorus +116%
Contains less Sodium -82.4%
Contains more Zinc +290.5%
Contains more Copper +128.3%
Contains more Selenium +561.5%
Contains more Calcium +2009.1%
Contains more Magnesium +22.7%
Contains more Potassium +129%
Contains more Manganese +154.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 50% 16% 24% 9% 1% 23% 35% 34% 47%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 70% 18% 20% 11% 19% 3% 6% 16% 86% 8%
Contains more Iron +183%
Contains more Phosphorus +116%
Contains less Sodium -82.4%
Contains more Zinc +290.5%
Contains more Copper +128.3%
Contains more Selenium +561.5%
Contains more Calcium +2009.1%
Contains more Magnesium +22.7%
Contains more Potassium +129%
Contains more Manganese +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
:
Contains more Vitamin B1 +53.7%
Contains more Vitamin B3 +178%
Contains more Vitamin A +71600%
Contains more Vitamin E +22500%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +109.7%
Contains more Vitamin B5 +97.8%
Contains more Vitamin B6 +43.5%
Contains more Folate +706.3%
Contains more Choline +73.1%
Contains more Vitamin K +54537.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 0% 21% 15% 39% 9% 27% 12% 0% 8% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 13% 1093%
Contains more Vitamin B1 +53.7%
Contains more Vitamin B3 +178%
Contains more Vitamin A +71600%
Contains more Vitamin E +22500%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +109.7%
Contains more Vitamin B5 +97.8%
Contains more Vitamin B6 +43.5%
Contains more Folate +706.3%
Contains more Choline +73.1%
Contains more Vitamin K +54537.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +420.7%
Contains more Protein +33.6%
Contains more Fats +38.6%
Contains more Water +30.3%
Contains more Other +375%
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 Carbs +420.7%
Contains more Protein +33.6%
Contains more Fats +38.6%
Contains more Water +30.3%
Contains more Other +375%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +90%
Contains less Saturated Fat -40.9%
Equal in Polyunsaturated fat - 0.201
26% 16% 59%
Saturated Fat: 0.093 g
Monounsaturated Fat: 0.057 g
Polyunsaturated fat: 0.214 g
19% 10% 70%
Saturated Fat: 0.055 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.201 g
Contains more Monounsaturated Fat +90%
Contains less Saturated Fat -40.9%
Equal in Polyunsaturated fat - 0.201

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 Opinion
Net carbs 24.42g 1.42g Barley
Protein 2.26g 3.02g Marrow-stem Kale
Fats 0.44g 0.61g Marrow-stem Kale
Carbs 28.22g 5.42g Barley
Calories 123kcal 32kcal Barley
Sugar 0.28g 0.46g Barley
Fiber 3.8g 4g Marrow-stem Kale
Calcium 11mg 232mg Marrow-stem Kale
Iron 1.33mg 0.47mg Barley
Magnesium 22mg 27mg Marrow-stem Kale
Phosphorus 54mg 25mg Barley
Potassium 93mg 213mg Marrow-stem Kale
Sodium 3mg 17mg Barley
Zinc 0.82mg 0.21mg Barley
Copper 0.105mg 0.046mg Barley
Manganese 0.259mg 0.658mg Marrow-stem Kale
Selenium 8.6µg 1.3µg Barley
Vitamin A 7IU 5019IU Marrow-stem Kale
Vitamin A RAE 0µg 251µg Marrow-stem Kale
Vitamin E 0.01mg 2.26mg Marrow-stem Kale
Vitamin C 0mg 35.3mg Marrow-stem Kale
Vitamin B1 0.083mg 0.054mg Barley
Vitamin B2 0.062mg 0.13mg Marrow-stem Kale
Vitamin B3 2.063mg 0.742mg Barley
Vitamin B5 0.135mg 0.267mg Marrow-stem Kale
Vitamin B6 0.115mg 0.165mg Marrow-stem Kale
Folate 16µg 129µg Marrow-stem Kale
Choline 13.4mg 23.2mg Marrow-stem Kale
Vitamin K 0.8µg 437.1µg Marrow-stem Kale
Tryptophan 0.038mg 0.031mg Barley
Threonine 0.077mg 0.086mg Marrow-stem Kale
Isoleucine 0.083mg 0.1mg Marrow-stem Kale
Leucine 0.154mg 0.151mg Barley
Lysine 0.084mg 0.117mg Marrow-stem Kale
Methionine 0.043mg 0.033mg Barley
Phenylalanine 0.127mg 0.087mg Barley
Valine 0.111mg 0.12mg Marrow-stem Kale
Histidine 0.051mg 0.047mg Barley
Saturated Fat 0.093g 0.055g Marrow-stem Kale
Monounsaturated Fat 0.057g 0.03g Barley
Polyunsaturated fat 0.214g 0.201g Barley

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Marrow-stem Kale
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
137%
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.