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  6. Garden cress vs. Barley

Garden cress vs. Barley — In-Depth Nutrition Comparison

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How are Garden cress and Barley different?

  • Garden cress is higher in Vitamin K, Vitamin C, Vitamin A RAE, Folate, Vitamin B2, Potassium, Manganese, and Vitamin B6, however, Barley is richer in Selenium, and Fiber.
  • Daily need coverage for Vitamin K from Garden cress is 451% higher.

Cress, garden, raw and Barley, pearled, cooked are the varieties used in this article.

Infographic

Garden cress 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.
Garden cress
Garden cress
6
:
4
Barley
Barley
Contains more Calcium +636.4%
Contains more Magnesium +72.7%
Contains more Phosphorus +40.7%
Contains more Potassium +551.6%
Contains more Copper +61.9%
Contains more Manganese +113.5%
Contains less Sodium -78.6%
Contains more Zinc +256.5%
Contains more Selenium +855.6%
Equal in Iron - 1.33
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 50% 16% 24% 9% 1% 23% 35% 34% 47%
Contains more Calcium +636.4%
Contains more Magnesium +72.7%
Contains more Phosphorus +40.7%
Contains more Potassium +551.6%
Contains more Copper +61.9%
Contains more Manganese +113.5%
Contains less Sodium -78.6%
Contains more Zinc +256.5%
Contains more Selenium +855.6%
Equal in Iron - 1.33

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.
Garden cress
Garden cress
8
:
2
Barley
Barley
Contains more Vitamin A +98714.3%
Contains more Vitamin E +6900%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +319.4%
Contains more Vitamin B5 +79.3%
Contains more Vitamin B6 +114.8%
Contains more Folate +400%
Contains more Vitamin K +67637.5%
Contains more Vitamin B3 +106.3%
Equal in Vitamin B1 - 0.083
Garden cress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 1355%
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%
Contains more Vitamin A +98714.3%
Contains more Vitamin E +6900%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +319.4%
Contains more Vitamin B5 +79.3%
Contains more Vitamin B6 +114.8%
Contains more Folate +400%
Contains more Vitamin K +67637.5%
Contains more Vitamin B3 +106.3%
Equal in Vitamin B1 - 0.083

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden cress
Garden cress
4
:
1
Barley
Barley
Contains more Protein +15%
Contains more Fats +59.1%
Contains more Water +29.9%
Contains more Other +542.9%
Contains more Carbs +413.1%
Garden cress
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Barley
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
Contains more Protein +15%
Contains more Fats +59.1%
Contains more Water +29.9%
Contains more Other +542.9%
Contains more Carbs +413.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden cress
Garden cress
3
:
0
Barley
Barley
Contains less Saturated Fat -75.3%
Contains more Monounsaturated Fat +319.3%
Equal in Polyunsaturated fat - 0.214
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Barley
26% 16% 59%
Saturated Fat: 0.093 g
Monounsaturated Fat: 0.057 g
Polyunsaturated fat: 0.214 g
Contains less Saturated Fat -75.3%
Contains more Monounsaturated Fat +319.3%
Equal in Polyunsaturated fat - 0.214

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garden cress Barley Opinion
Net carbs 4.4g 24.42g Barley
Protein 2.6g 2.26g Garden cress
Fats 0.7g 0.44g Garden cress
Carbs 5.5g 28.22g Barley
Calories 32kcal 123kcal Barley
Sugar 4.4g 0.28g Barley
Fiber 1.1g 3.8g Barley
Calcium 81mg 11mg Garden cress
Iron 1.3mg 1.33mg Barley
Magnesium 38mg 22mg Garden cress
Phosphorus 76mg 54mg Garden cress
Potassium 606mg 93mg Garden cress
Sodium 14mg 3mg Barley
Zinc 0.23mg 0.82mg Barley
Copper 0.17mg 0.105mg Garden cress
Manganese 0.553mg 0.259mg Garden cress
Selenium 0.9µg 8.6µg Barley
Vitamin A 6917IU 7IU Garden cress
Vitamin A RAE 346µg 0µg Garden cress
Vitamin E 0.7mg 0.01mg Garden cress
Vitamin C 69mg 0mg Garden cress
Vitamin B1 0.08mg 0.083mg Barley
Vitamin B2 0.26mg 0.062mg Garden cress
Vitamin B3 1mg 2.063mg Barley
Vitamin B5 0.242mg 0.135mg Garden cress
Vitamin B6 0.247mg 0.115mg Garden cress
Folate 80µg 16µg Garden cress
Vitamin K 541.9µg 0.8µg Garden cress
Tryptophan 0.038mg Barley
Threonine 0.077mg Barley
Isoleucine 0.083mg Barley
Leucine 0.154mg Barley
Lysine 0.084mg Barley
Methionine 0.043mg Barley
Phenylalanine 0.127mg Barley
Valine 0.111mg Barley
Histidine 0.051mg Barley
Saturated Fat 0.023g 0.093g Garden cress
Monounsaturated Fat 0.239g 0.057g Garden cress
Polyunsaturated fat 0.228g 0.214g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Barley
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
187%
Garden cress
10%
Barley
Minerals Daily Need Coverage Score
33%
Garden cress
24%
Barley

Comparison summary

Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.07g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 28)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $1.5)
Which food is richer in minerals?
Garden cress
Garden cress is relatively richer in minerals
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 4.12g)
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 11mg)
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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/nutrients
  2. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170285/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.