Barley vs. Spinach — In-Depth Nutrition Comparison

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The main differences between barley and spinach

Barley is richer in selenium, yet spinach is richer in vitamin K, vitamin A, folate, manganese, iron, magnesium, vitamin E, vitamin B2, and calcium.
Daily need coverage for vitamin K for spinach is 411% higher.
Barley contains 6 times more selenium than spinach. Barley contains 8.6µg of selenium, while spinach contains 1.5µg.

Food types used in this article are Barley, pearled, cooked and Spinach, cooked, boiled, drained, without salt.

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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.

Barley

Spinach

Contains less SodiumSodium	-95.7%
Contains more SeleniumSelenium	+473.3%

Contains more MagnesiumMagnesium	+295.5%
Contains more CalciumCalcium	+1136.4%
Contains more PotassiumPotassium	+401.1%
Contains more IronIron	+168.4%
Contains more CopperCopper	+65.7%
Contains more ManganeseManganese	+261%

~equal in Zinc ~0.76mg

~equal in Phosphorus ~56mg

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

Spinach

Contains more Vitamin B3Vitamin B3

+321%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+20700%
Contains more Vitamin B1Vitamin B1	+14.5%
Contains more Vitamin B2Vitamin B2	+280.6%
Contains more Vitamin B6Vitamin B6	+110.4%
Contains more Vitamin KVitamin K	+61600%
Contains more FolateFolate	+812.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.145mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	0.8µg	493.6µg	411%
Vitamin A	0µg	524µg	58%
Folate	16µg	146µg	33%
Manganese	0.259mg	0.935mg	29%
Iron	1.33mg	3.57mg	28%
Magnesium	22mg	87mg	15%
Vitamin E	0.01mg	2.08mg	14%
Calcium	11mg	136mg	13%
Selenium	8.6µg	1.5µg	13%
Vitamin B2	0.062mg	0.236mg	13%
Vitamin C	0mg	9.8mg	11%
Potassium	93mg	466mg	11%
Vitamin B3	2.063mg	0.49mg	10%
Vitamin B6	0.115mg	0.242mg	10%
Carbs	28.22g	3.75g	8%
Copper	0.105mg	0.174mg	8%
Fiber	3.8g	2.4g	6%
Calories	123kcal	23kcal	5%
Sodium	3mg	70mg	3%
Protein	2.26g	2.97g	1%
Zinc	0.82mg	0.76mg	1%
Vitamin B1	0.083mg	0.095mg	1%
Choline	13.4mg	19.7mg	1%
Polyunsaturated fat	0.214g	0.109g	1%
Protein per 100 calories	1.8g	13g	N/A
Calories per 10 g protein	544kcal	77kcal	N/A
Weight per 100 calories	81g	435g	N/A
Fats	0.44g	0.26g	0%
Net carbs	24.42g	1.35g	N/A
Sugar	0.28g	0.43g	N/A
Phosphorus	54mg	56mg	0%
Vitamin B5	0.135mg	0.145mg	0%
Saturated fat	0.093g	0.043g	0%
Monounsaturated fat	0.057g	0.006g	0%
Tryptophan	0.038mg	0.04mg	0%
Threonine	0.077mg	0.127mg	0%
Isoleucine	0.083mg	0.152mg	0%
Leucine	0.154mg	0.231mg	0%
Lysine	0.084mg	0.182mg	0%
Methionine	0.043mg	0.055mg	0%
Phenylalanine	0.127mg	0.134mg	0%
Valine	0.111mg	0.168mg	0%
Histidine	0.051mg	0.066mg	0%