Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Escarole vs. Barley — In-Depth Nutrition Comparison

Compare

Significant differences between Escarole and Barley

  • Escarole has more Vitamin K, Folate, Vitamin B5, Vitamin A RAE, and Manganese, however, Barley is richer in Selenium, Vitamin B3, Iron, and Vitamin B6.
  • Escarole covers your daily Vitamin K needs 176% more than Barley.

Specific food types used in this comparison are Escarole, cooked, boiled, drained, no salt added and Barley, pearled, cooked.

Infographic

Escarole 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 9.3% 14% 22% 27% 29% 19% 9.4% 2.5% 50% 1.1%
Barley
7
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 CalciumCalcium +318.2%
Contains more PotassiumPotassium +163.4%
Contains more ManganeseManganese +48.6%
Contains more MagnesiumMagnesium +69.2%
Contains more IronIron +84.7%
Contains more CopperCopper +20.7%
Contains more ZincZinc +18.8%
Contains more PhosphorusPhosphorus +145.5%
Contains less SodiumSodium -84.2%
Contains more SeleniumSelenium +4200%

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 11% 113% 8% 0% 15% 14% 5.9% 50% 3.7% 0% 530% 59% 8.4%
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% 0.42% 0.2% 0% 21% 14% 39% 8.1% 27% 0% 2% 12% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +26871.4%
Contains more Vitamin E Vitamin E +3900%
Contains more Vitamin B5Vitamin B5 +511.9%
Contains more Vitamin KVitamin K +26387.5%
Contains more FolateFolate +387.5%
Contains more CholineCholine +14.9%
Contains more Vitamin B1Vitamin B1 +40.7%
Contains more Vitamin B3Vitamin B3 +561.2%
Contains more Vitamin B6Vitamin B6 +618.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.062mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Barley
3
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 WaterWater +37%
Contains more OtherOther +367.9%
Contains more ProteinProtein +96.5%
Contains more FatsFats +144.4%
Contains more CarbsCarbs +819.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 3% 64%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated Fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.081 g
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
Contains less Sat. FatSaturated Fat -54.8%
Contains more Mono. FatMonounsaturated Fat +1325%
Contains more Poly. FatPolyunsaturated fat +164.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Escarole Barley Opinion
Calories 19kcal 123kcal Barley
Protein 1.15g 2.26g Barley
Fats 0.18g 0.44g Barley
Vitamin C 3.3mg 0mg Escarole
Net carbs 0.27g 24.42g Barley
Carbs 3.07g 28.22g Barley
Magnesium 13mg 22mg Barley
Calcium 46mg 11mg Escarole
Potassium 245mg 93mg Escarole
Iron 0.72mg 1.33mg Barley
Sugar 0.23g 0.28g Escarole
Fiber 2.8g 3.8g Barley
Copper 0.087mg 0.105mg Barley
Zinc 0.69mg 0.82mg Barley
Phosphorus 22mg 54mg Barley
Sodium 19mg 3mg Barley
Vitamin A 1888IU 7IU Escarole
Vitamin A RAE 94µg 0µg Escarole
Vitamin E 0.4mg 0.01mg Escarole
Manganese 0.385mg 0.259mg Escarole
Selenium 0.2µg 8.6µg Barley
Vitamin B1 0.059mg 0.083mg Barley
Vitamin B2 0.062mg 0.062mg
Vitamin B3 0.312mg 2.063mg Barley
Vitamin B5 0.826mg 0.135mg Escarole
Vitamin B6 0.016mg 0.115mg Barley
Vitamin K 211.9µg 0.8µg Escarole
Folate 78µg 16µg Escarole
Choline 15.4mg 13.4mg Escarole
Saturated Fat 0.042g 0.093g Escarole
Monounsaturated Fat 0.004g 0.057g Barley
Polyunsaturated fat 0.081g 0.214g Barley
Tryptophan 0.005mg 0.038mg Barley
Threonine 0.046mg 0.077mg Barley
Isoleucine 0.066mg 0.083mg Barley
Leucine 0.09mg 0.154mg Barley
Lysine 0.058mg 0.084mg Barley
Methionine 0.013mg 0.043mg Barley
Phenylalanine 0.049mg 0.127mg Barley
Valine 0.058mg 0.111mg Barley
Histidine 0.021mg 0.051mg Barley

Which food is preferable for your diet?

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

People also compare

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
63%
Escarole
10%
Barley
Minerals Daily Need Coverage Score
18%
Escarole
24%
Barley

Comparison summary

Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 0.05g)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.051g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 28)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $1.5)
Which food is richer in vitamins?
Escarole
Escarole is relatively richer in vitamins
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 16mg)
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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.