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  6. Barley vs. Flax seeds

Barley vs. Flax seeds — In-Depth Nutrition Comparison

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What are the main differences between barley and flax seeds?

  • Barley has less vitamin B1, copper, manganese, fiber, magnesium, phosphorus, iron, zinc, selenium, and vitamin B6 than flax seeds.
  • Flax seeds' daily need coverage for vitamin B1 is 130% higher.

We used Barley, pearled, cooked and Seeds, flaxseed types in this comparison.

Infographic

Barley vs Flax seeds 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
1
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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains less SodiumSodium -90%
Contains more MagnesiumMagnesium +1681.8%
Contains more CalciumCalcium +2218.2%
Contains more PotassiumPotassium +774.2%
Contains more IronIron +330.8%
Contains more CopperCopper +1061.9%
Contains more ZincZinc +429.3%
Contains more PhosphorusPhosphorus +1088.9%
Contains more ManganeseManganese +858.3%
Contains more SeleniumSelenium +195.3%

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
0
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +3000%
Contains more Vitamin B1Vitamin B1 +1880.7%
Contains more Vitamin B2Vitamin B2 +159.7%
Contains more Vitamin B3Vitamin B3 +49.3%
Contains more Vitamin B5Vitamin B5 +629.6%
Contains more Vitamin B6Vitamin B6 +311.3%
Contains more Vitamin KVitamin K +437.5%
Contains more FolateFolate +443.8%
Contains more CholineCholine +487.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley Flax seeds DV% diff.
Polyunsaturated fat 0.214g 28.73g 190%
Vitamin B1 0.083mg 1.644mg 130%
Copper 0.105mg 1.22mg 124%
Manganese 0.259mg 2.482mg 97%
Fiber 3.8g 27.3g 94%
Magnesium 22mg 392mg 88%
Phosphorus 54mg 642mg 84%
Fats 0.44g 42.16g 64%
Iron 1.33mg 5.73mg 55%
Protein 2.26g 18.29g 32%
Zinc 0.82mg 4.34mg 32%
Selenium 8.6µg 25.4µg 31%
Vitamin B6 0.115mg 0.473mg 28%
Calcium 11mg 255mg 24%
Calories 123kcal 534kcal 21%
Potassium 93mg 813mg 21%
Monounsaturated fat 0.057g 7.527g 19%
Folate 16µg 87µg 18%
Vitamin B5 0.135mg 0.985mg 17%
Saturated fat 0.093g 3.663g 16%
Choline 13.4mg 78.7mg 12%
Vitamin B2 0.062mg 0.161mg 8%
Vitamin B3 2.063mg 3.08mg 6%
Vitamin K 0.8µg 4.3µg 3%
Vitamin E 0.01mg 0.31mg 2%
Sodium 3mg 30mg 1%
Vitamin C 0mg 0.6mg 1%
Carbs 28.22g 28.88g 0%
Net carbs 24.42g 1.58g N/A
Sugar 0.28g 1.55g N/A
Tryptophan 0.038mg 0.297mg 0%
Threonine 0.077mg 0.766mg 0%
Isoleucine 0.083mg 0.896mg 0%
Leucine 0.154mg 1.235mg 0%
Lysine 0.084mg 0.862mg 0%
Methionine 0.043mg 0.37mg 0%
Phenylalanine 0.127mg 0.957mg 0%
Valine 0.111mg 1.072mg 0%
Histidine 0.051mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +888.5%
Contains more ProteinProtein +709.3%
Contains more FatsFats +9481.8%
Contains more OtherOther +1225%
~equal in Carbs ~28.88g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
1
26% 16% 59%
Saturated fat: Sat. Fat 0.093 g
Monounsaturated fat: Mono. Fat 0.057 g
Polyunsaturated fat: Poly. Fat 0.214 g
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -97.5%
Contains more Mono. FatMonounsaturated fat +13105.3%
Contains more Poly. FatPolyunsaturated fat +13325.2%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.