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  6. Barley vs. Watercress

Barley vs. Watercress — In-Depth Nutrition Comparison

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What are the differences between barley and watercress?

  • Barley is higher in iron, selenium, fiber, and vitamin B3, yet watercress is higher in vitamin K, vitamin A, vitamin C, calcium, potassium, and vitamin E.
  • Watercress's daily need coverage for vitamin K is 208% more.
  • Barley has 10 times more vitamin B3 than watercress. While barley has 2.063mg of vitamin B3, watercress has only 0.2mg.

We used Barley, pearled, cooked and Watercress, raw types in this article.

Infographic

Barley vs Watercress 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
5
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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more IronIron +565%
Contains more CopperCopper +36.4%
Contains more ZincZinc +645.5%
Contains less SodiumSodium -92.7%
Contains more SeleniumSelenium +855.6%
Contains more CalciumCalcium +990.9%
Contains more PotassiumPotassium +254.8%
Contains more PhosphorusPhosphorus +11.1%
~equal in Magnesium ~21mg
~equal in Manganese ~0.244mg

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
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 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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B3Vitamin B3 +931.5%
Contains more FolateFolate +77.8%
Contains more CholineCholine +48.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +9900%
Contains more Vitamin B2Vitamin B2 +93.5%
Contains more Vitamin B5Vitamin B5 +129.6%
Contains more Vitamin B6Vitamin B6 +12.2%
Contains more Vitamin KVitamin K +31150%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.09mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley Watercress DV% diff.
Vitamin K 0.8µg 250µg 208%
Vitamin C 0mg 43mg 48%
Vitamin A 0µg 160µg 18%
Iron 1.33mg 0.2mg 14%
Selenium 8.6µg 0.9µg 14%
Fiber 3.8g 0.5g 13%
Vitamin B3 2.063mg 0.2mg 12%
Calcium 11mg 120mg 11%
Carbs 28.22g 1.29g 9%
Potassium 93mg 330mg 7%
Vitamin E 0.01mg 1mg 7%
Zinc 0.82mg 0.11mg 6%
Calories 123kcal 11kcal 6%
Vitamin B2 0.062mg 0.12mg 4%
Vitamin B5 0.135mg 0.31mg 4%
Copper 0.105mg 0.077mg 3%
Folate 16µg 9µg 2%
Sodium 3mg 41mg 2%
Vitamin B6 0.115mg 0.129mg 1%
Choline 13.4mg 9mg 1%
Polyunsaturated fat 0.214g 0.035g 1%
Vitamin B1 0.083mg 0.09mg 1%
Manganese 0.259mg 0.244mg 1%
Phosphorus 54mg 60mg 1%
Fats 0.44g 0.1g 1%
Protein 2.26g 2.3g 0%
Net carbs 24.42g 0.79g N/A
Magnesium 22mg 21mg 0%
Sugar 0.28g 0.2g N/A
Saturated fat 0.093g 0.027g 0%
Monounsaturated fat 0.057g 0.008g 0%
Tryptophan 0.038mg 0.03mg 0%
Threonine 0.077mg 0.133mg 0%
Isoleucine 0.083mg 0.093mg 0%
Leucine 0.154mg 0.166mg 0%
Lysine 0.084mg 0.134mg 0%
Methionine 0.043mg 0.02mg 0%
Phenylalanine 0.127mg 0.114mg 0%
Valine 0.111mg 0.137mg 0%
Histidine 0.051mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
2
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more FatsFats +340%
Contains more CarbsCarbs +2087.6%
Contains more WaterWater +38.2%
Contains more OtherOther +328.6%
~equal in Protein ~2.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
2
26% 16% 59%
Saturated fat: Sat. Fat 0.093 g
Monounsaturated fat: Mono. Fat 0.057 g
Polyunsaturated fat: Poly. Fat 0.214 g
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +612.5%
Contains more Poly. FatPolyunsaturated fat +511.4%
Contains less Sat. FatSaturated fat -71%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.