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Navy bean raw vs. Barley — In-Depth Nutrition Comparison

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Significant differences between navy bean raw and barley

  • Navy bean raw has more folate and vitamin C; however, barley is richer in selenium, manganese, phosphorus, vitamin B1, vitamin B3, iron, zinc, and copper.
  • Barley covers your daily selenium needs 67% more than navy bean raw.
  • Navy bean raw has a higher glycemic index. The glycemic index of navy bean raw is 39, while the glycemic index of barley is 28.

Specific food types used in this comparison are Beans, navy, mature seeds, sprouted, raw and Barley, hulled.

Infographic

Navy bean raw vs Barley 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Barley
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 95% 9.9% 40% 135% 166% 76% 113% 1.6% 253% 206%
Contains more MagnesiumMagnesium +31.7%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +47.2%
Contains more IronIron +86.5%
Contains more CopperCopper +39.9%
Contains more ZincZinc +211.2%
Contains more PhosphorusPhosphorus +164%
Contains more ManganeseManganese +376.2%
Contains more SeleniumSelenium +6183.3%
~equal in Sodium ~12mg

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.
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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Barley
7
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% 0.33% 11% 0% 162% 66% 86% 17% 73% 0% 5.5% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +192.6%
Contains more FolateFolate +594.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +65.6%
Contains more Vitamin B2Vitamin B2 +32.6%
Contains more Vitamin B3Vitamin B3 +277.4%
Contains more Vitamin B6Vitamin B6 +66.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Barley
4
12% 2% 73% 9% 2%
Protein: 12.48 g
Fats: 2.3 g
Carbs: 73.48 g
Water: 9.44 g
Other: 2.3 g
Contains more WaterWater +738.5%
Contains more ProteinProtein +102.9%
Contains more FatsFats +228.6%
Contains more CarbsCarbs +463.1%
Contains more OtherOther +142.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Barley
2
26% 16% 59%
Saturated fat: Sat. Fat 0.482 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 1.108 g
Contains less Sat. FatSaturated fat -82.4%
Contains more Mono. FatMonounsaturated fat +467.3%
Contains more Poly. FatPolyunsaturated fat +172.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Navy bean raw Barley DV% diff.
Fiber 17.3g 69%
Selenium 0.6µg 37.7µg 67%
Manganese 0.408mg 1.943mg 67%
Folate 132µg 19µg 28%
Phosphorus 100mg 264mg 23%
Vitamin C 18.8mg 0mg 21%
Vitamin B3 1.22mg 4.604mg 21%
Vitamin B1 0.39mg 0.646mg 21%
Iron 1.93mg 3.6mg 21%
Carbs 13.05g 73.48g 20%
Zinc 0.89mg 2.77mg 17%
Copper 0.356mg 0.498mg 16%
Calories 67kcal 354kcal 14%
Protein 6.15g 12.48g 13%
Vitamin B5 0.825mg 0.282mg 11%
Vitamin B6 0.191mg 0.318mg 10%
Magnesium 101mg 133mg 8%
Polyunsaturated fat 0.407g 1.108g 5%
Vitamin B2 0.215mg 0.285mg 5%
Vitamin E 0.57mg 4%
Potassium 307mg 452mg 4%
Fats 0.7g 2.3g 2%
Saturated fat 0.085g 0.482g 2%
Calcium 15mg 33mg 2%
Vitamin K 2.2µg 2%
Monounsaturated fat 0.052g 0.295g 1%
Net carbs 13.05g 56.18g N/A
Sugar 0.8g N/A
Sodium 13mg 12mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.064mg 0.208mg 0%
Threonine 0.258mg 0.424mg 0%
Isoleucine 0.273mg 0.456mg 0%
Leucine 0.442mg 0.848mg 0%
Lysine 0.35mg 0.465mg 0%
Methionine 0.064mg 0.24mg 0%
Phenylalanine 0.31mg 0.7mg 0%
Valine 0.316mg 0.612mg 0%
Histidine 0.172mg 0.281mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean raw Barley
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
33%
Navy bean raw
33%
Barley
Minerals Daily Need Coverage Score
42%
Navy bean raw
110%
Barley

Comparison summary

Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 0.8g)
Which food is lower in Saturated fat?
Navy bean raw
Navy bean raw is lower in Saturated fat (difference - 0.397g)
Which food is cheaper?
Navy bean raw
Navy bean raw is cheaper (difference - $0.2)
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Barley
Barley is relatively richer in minerals
Which food is richer in vitamins?
Barley
Barley is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/nutrients
  2. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170283/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.