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 RAE, Folate, Manganese, Iron, Magnesium, Vitamin E , Vitamin B2, and Calcium.
- Daily need coverage for Vitamin K from 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.
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 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% |
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.
| Contains more Vitamin B3Vitamin B3 | +321% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +149628.6% |
| Contains more Vitamin E Vitamin 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% |
| Contains more CholineCholine | +47% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +69.2% |
| Contains more CarbsCarbs | +652.5% |
| Contains more ProteinProtein | +31.4% |
| Contains more WaterWater | +32.6% |
| Contains more OtherOther | +546.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +850% |
| Contains more Poly. FatPolyunsaturated fat | +96.3% |
| Contains less Sat. FatSaturated Fat | -53.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
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Opinion |
| Calories | 123kcal | 23kcal |
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| Protein | 2.26g | 2.97g |
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| Fats | 0.44g | 0.26g |
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| Vitamin C | 0mg | 9.8mg |
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| Net carbs | 24.42g | 1.35g |
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| Carbs | 28.22g | 3.75g |
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| Magnesium | 22mg | 87mg |
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| Calcium | 11mg | 136mg |
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| Potassium | 93mg | 466mg |
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| Iron | 1.33mg | 3.57mg |
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| Sugar | 0.28g | 0.43g |
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| Fiber | 3.8g | 2.4g |
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| Copper | 0.105mg | 0.174mg |
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| Zinc | 0.82mg | 0.76mg |
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| Phosphorus | 54mg | 56mg |
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| Sodium | 3mg | 70mg |
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| Vitamin A | 7IU | 10481IU |
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| Vitamin A RAE | 0µg | 524µg |
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| Vitamin E | 0.01mg | 2.08mg |
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| Manganese | 0.259mg | 0.935mg |
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| Selenium | 8.6µg | 1.5µg |
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| Vitamin B1 | 0.083mg | 0.095mg |
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| Vitamin B2 | 0.062mg | 0.236mg |
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| Vitamin B3 | 2.063mg | 0.49mg |
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| Vitamin B5 | 0.135mg | 0.145mg |
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| Vitamin B6 | 0.115mg | 0.242mg |
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| Vitamin K | 0.8µg | 493.6µg |
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| Folate | 16µg | 146µg |
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| Choline | 13.4mg | 19.7mg |
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| Saturated Fat | 0.093g | 0.043g |
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| Monounsaturated Fat | 0.057g | 0.006g |
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| Polyunsaturated fat | 0.214g | 0.109g |
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| Tryptophan | 0.038mg | 0.04mg |
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| Threonine | 0.077mg | 0.127mg |
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| Isoleucine | 0.083mg | 0.152mg |
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| Leucine | 0.154mg | 0.231mg |
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| Lysine | 0.084mg | 0.182mg |
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| Methionine | 0.043mg | 0.055mg |
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| Phenylalanine | 0.127mg | 0.134mg |
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| Valine | 0.111mg | 0.168mg |
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| Histidine | 0.051mg | 0.066mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
170%
Minerals Daily Need Coverage Score
24%
52%
Comparison summary
Which food is lower in Saturated Fat?
Spinach is lower in Saturated Fat (difference - 0.05g)
Which food is cheaper?
Spinach is cheaper (difference - $1.3)
Which food is richer in minerals?
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach is relatively richer in vitamins
Which food is lower in Sugar?
Barley is lower in Sugar (difference - 0.15g)
Which food contains less Sodium?
Barley contains less Sodium (difference - 67mg)
Which food is lower in glycemic index?
Barley is lower in glycemic index (difference - 4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)