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Barley vs Flax - In-Depth Nutrition Comparison

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The main differences between Barley and Flax

  • Barley has more Selenium, however Flax has more Vitamin B1, Copper, Magnesium, Phosphorus, Fiber, Iron, Manganese, Calcium, and Folate.
  • Daily need coverage for Vitamin B1 from Flax is 83% higher.

Food types used in this article are Barley, hulled and Seeds, flaxseed.

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Barley vs Flax 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Barley
1
:
7
Flax
Contains less Sodium -60%
Contains more Iron +59.2%
Contains more Calcium +672.7%
Contains more Potassium +79.9%
Contains more Magnesium +194.7%
Contains more Copper +145%
Contains more Zinc +56.7%
Contains more Phosphorus +143.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 135% 10% 40% 95% 166% 76% 114% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Contains less Sodium -60%
Contains more Iron +59.2%
Contains more Calcium +672.7%
Contains more Potassium +79.9%
Contains more Magnesium +194.7%
Contains more Copper +145%
Contains more Zinc +56.7%
Contains more Phosphorus +143.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Barley
4
:
6
Flax
Contains more Vitamin A +∞%
Contains more Vitamin E +83.9%
Contains more Vitamin B2 +77%
Contains more Vitamin B3 +49.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +154.5%
Contains more Vitamin B5 +249.3%
Contains more Vitamin B6 +48.7%
Contains more Vitamin K +95.5%
Contains more Folate +357.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 12% 0% 162% 66% 87% 17% 74% 0% 6% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Contains more Vitamin A +∞%
Contains more Vitamin E +83.9%
Contains more Vitamin B2 +77%
Contains more Vitamin B3 +49.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +154.5%
Contains more Vitamin B5 +249.3%
Contains more Vitamin B6 +48.7%
Contains more Vitamin K +95.5%
Contains more Folate +357.9%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Barley
63
Flax
Mineral Summary Score
80
Barley
181
Flax

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
75%
Barley
110%
Flax
Carbohydrates
73%
Barley
29%
Flax
Fats
11%
Barley
195%
Flax

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Barley Flax
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Flax
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 0.75g)
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Barley
Barley is lower in Saturated Fat (difference - 3.181g)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 28)
Which food is cheaper?
Barley
Barley is cheaper (difference - $1.5)
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.

All nutrients comparison - raw data values

Nutrient Barley Flax Opinion
Calories 354 534 Flax
Protein 12.48 18.29 Flax
Fats 2.3 42.16 Flax
Vitamin C 0 0.6 Flax
Carbs 73.48 28.88 Barley
Cholesterol 0 0
Vitamin D 0 0
Iron 3.6 5.73 Flax
Calcium 33 255 Flax
Potassium 452 813 Flax
Magnesium 133 392 Flax
Sugar 0.8 1.55 Barley
Fiber 17.3 27.3 Flax
Copper 0.498 1.22 Flax
Zinc 2.77 4.34 Flax
Starch
Phosphorus 264 642 Flax
Sodium 12 30 Barley
Vitamin A 22 0 Barley
Vitamin E 0.57 0.31 Barley
Vitamin D 0 0
Vitamin B1 0.646 1.644 Flax
Vitamin B2 0.285 0.161 Barley
Vitamin B3 4.604 3.08 Barley
Vitamin B5 0.282 0.985 Flax
Vitamin B6 0.318 0.473 Flax
Vitamin B12 0 0
Vitamin K 2.2 4.3 Flax
Folate 19 87 Flax
Trans Fat
Saturated Fat 0.482 3.663 Barley
Monounsaturated Fat 0.295 7.527 Flax
Polyunsaturated fat 1.108 28.73 Flax
Tryptophan 0.208 0.297 Flax
Threonine 0.424 0.766 Flax
Isoleucine 0.456 0.896 Flax
Leucine 0.848 1.235 Flax
Lysine 0.465 0.862 Flax
Methionine 0.24 0.37 Flax
Phenylalanine 0.7 0.957 Flax
Valine 0.612 1.072 Flax
Histidine 0.281 0.472 Flax
Fructose 0 Flax

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170283/nutrients
  2. Flax - 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.