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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 C, Vitamin A RAE, 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
7
:
3
Watercress
Watercress
Contains more Iron +565%
Contains less Sodium -92.7%
Contains more Zinc +645.5%
Contains more Copper +36.4%
Contains more Selenium +855.6%
Contains more Calcium +990.9%
Contains more Phosphorus +11.1%
Contains more Potassium +254.8%
Equal in Magnesium - 21
Equal in Manganese - 0.244
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 50% 16% 24% 9% 1% 23% 35% 34% 47%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Iron +565%
Contains less Sodium -92.7%
Contains more Zinc +645.5%
Contains more Copper +36.4%
Contains more Selenium +855.6%
Contains more Calcium +990.9%
Contains more Phosphorus +11.1%
Contains more Potassium +254.8%
Equal in Magnesium - 21
Equal in Manganese - 0.244

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
2
:
8
Watercress
Watercress
Contains more Vitamin B3 +931.5%
Contains more Folate +77.8%
Contains more Vitamin A +45485.7%
Contains more Vitamin E +9900%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +93.5%
Contains more Vitamin B5 +129.6%
Contains more Vitamin B6 +12.2%
Contains more Vitamin K +31150%
Equal in Vitamin B1 - 0.09
Barley
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 21% 15% 39% 9% 27% 12% 0% 2%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin B3 +931.5%
Contains more Folate +77.8%
Contains more Vitamin A +45485.7%
Contains more Vitamin E +9900%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +93.5%
Contains more Vitamin B5 +129.6%
Contains more Vitamin B6 +12.2%
Contains more Vitamin K +31150%
Equal in Vitamin B1 - 0.09

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
2
:
3
Watercress
Watercress
Contains more Fats +340%
Contains more Carbs +2087.6%
Contains more Water +38.2%
Contains more Other +328.6%
Equal in Protein - 2.3
Barley
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more Fats +340%
Contains more Carbs +2087.6%
Contains more Water +38.2%
Contains more Other +328.6%
Equal in Protein - 2.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
2
:
1
Watercress
Watercress
Contains more Monounsaturated Fat +612.5%
Contains more Polyunsaturated fat +511.4%
Contains less Saturated Fat -71%
Barley
26% 16% 59%
Saturated Fat: 0.093 g
Monounsaturated Fat: 0.057 g
Polyunsaturated fat: 0.214 g
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +612.5%
Contains more Polyunsaturated fat +511.4%
Contains less Saturated Fat -71%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Barley Watercress
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Barley Watercress Opinion
Net carbs 24.42g 0.79g Barley
Protein 2.26g 2.3g Watercress
Fats 0.44g 0.1g Barley
Carbs 28.22g 1.29g Barley
Calories 123kcal 11kcal Barley
Sugar 0.28g 0.2g Watercress
Fiber 3.8g 0.5g Barley
Calcium 11mg 120mg Watercress
Iron 1.33mg 0.2mg Barley
Magnesium 22mg 21mg Barley
Phosphorus 54mg 60mg Watercress
Potassium 93mg 330mg Watercress
Sodium 3mg 41mg Barley
Zinc 0.82mg 0.11mg Barley
Copper 0.105mg 0.077mg Barley
Manganese 0.259mg 0.244mg Barley
Selenium 8.6µg 0.9µg Barley
Vitamin A 7IU 3191IU Watercress
Vitamin A RAE 0µg 160µg Watercress
Vitamin E 0.01mg 1mg Watercress
Vitamin C 0mg 43mg Watercress
Vitamin B1 0.083mg 0.09mg Watercress
Vitamin B2 0.062mg 0.12mg Watercress
Vitamin B3 2.063mg 0.2mg Barley
Vitamin B5 0.135mg 0.31mg Watercress
Vitamin B6 0.115mg 0.129mg Watercress
Folate 16µg 9µg Barley
Vitamin K 0.8µg 250µg Watercress
Tryptophan 0.038mg 0.03mg Barley
Threonine 0.077mg 0.133mg Watercress
Isoleucine 0.083mg 0.093mg Watercress
Leucine 0.154mg 0.166mg Watercress
Lysine 0.084mg 0.134mg Watercress
Methionine 0.043mg 0.02mg Barley
Phenylalanine 0.127mg 0.114mg Barley
Valine 0.111mg 0.137mg Watercress
Histidine 0.051mg 0.04mg Barley
Saturated Fat 0.093g 0.027g Watercress
Monounsaturated Fat 0.057g 0.008g Barley
Polyunsaturated fat 0.214g 0.035g Barley

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Watercress
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Barley
91%
Watercress
Minerals Daily Need Coverage Score
24%
Barley
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.08g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.066g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $1.5)
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 38mg)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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.