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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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Barley
3
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%
Contains more MagnesiumMagnesium +72.7%
Contains more CalciumCalcium +636.4%
Contains more PotassiumPotassium +551.6%
Contains more CopperCopper +61.9%
Contains more PhosphorusPhosphorus +40.7%
Contains more ManganeseManganese +113.5%
Contains more ZincZinc +256.5%
Contains less SodiumSodium -78.6%
Contains more SeleniumSelenium +855.6%
~equal in Iron ~1.33mg

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 230% 415% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Barley
1
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% 0.42% 0.2% 0% 21% 14% 39% 8.1% 27% 0% 2% 12% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +98714.3%
Contains more Vitamin E Vitamin E +6900%
Contains more Vitamin B2Vitamin B2 +319.4%
Contains more Vitamin B5Vitamin B5 +79.3%
Contains more Vitamin B6Vitamin B6 +114.8%
Contains more Vitamin KVitamin K +67637.5%
Contains more FolateFolate +400%
Contains more CholineCholine +45.5%
Contains more Vitamin B3Vitamin B3 +106.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.083mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
1
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 ProteinProtein +15%
Contains more FatsFats +59.1%
Contains more WaterWater +29.9%
Contains more OtherOther +542.9%
Contains more CarbsCarbs +413.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
5% 49% 47%
Saturated Fat: Sat. Fat 0.023 g
Monounsaturated Fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Barley
0
26% 16% 59%
Saturated Fat: Sat. Fat 0.093 g
Monounsaturated Fat: Mono. Fat 0.057 g
Polyunsaturated fat: Poly. Fat 0.214 g
Contains less Sat. FatSaturated Fat -75.3%
Contains more Mono. FatMonounsaturated Fat +319.3%
~equal in Polyunsaturated fat ~0.214g

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
Calories 32kcal 123kcal Barley
Protein 2.6g 2.26g Garden cress
Fats 0.7g 0.44g Garden cress
Vitamin C 69mg 0mg Garden cress
Net carbs 4.4g 24.42g Barley
Carbs 5.5g 28.22g Barley
Magnesium 38mg 22mg Garden cress
Calcium 81mg 11mg Garden cress
Potassium 606mg 93mg Garden cress
Iron 1.3mg 1.33mg Barley
Sugar 4.4g 0.28g Barley
Fiber 1.1g 3.8g Barley
Copper 0.17mg 0.105mg Garden cress
Zinc 0.23mg 0.82mg Barley
Phosphorus 76mg 54mg Garden cress
Sodium 14mg 3mg Barley
Vitamin A 6917IU 7IU Garden cress
Vitamin A RAE 346µg 0µg Garden cress
Vitamin E 0.7mg 0.01mg Garden cress
Manganese 0.553mg 0.259mg Garden cress
Selenium 0.9µg 8.6µg Barley
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
Vitamin K 541.9µg 0.8µg Garden cress
Folate 80µg 16µg Garden cress
Choline 19.5mg 13.4mg Garden cress
Saturated Fat 0.023g 0.093g Garden cress
Monounsaturated Fat 0.239g 0.057g Garden cress
Polyunsaturated fat 0.228g 0.214g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Barley
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
173%
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.