Kale vs. Barley — In-Depth Nutrition Comparison

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Significant differences between kale and barley

Kale has more vitamin K, vitamin A, vitamin C, manganese, calcium, copper, and vitamin E; however, barley is richer in selenium, vitamin B3, and fiber.
Kale covers your daily vitamin K needs 680% more than barley.

Specific food types used in this comparison are Kale, cooked, boiled, drained, without salt and Barley, pearled, cooked.

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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.

Kale

Barley

Contains more CalciumCalcium	+554.5%
Contains more PotassiumPotassium	+145.2%
Contains more CopperCopper	+48.6%
Contains more ManganeseManganese	+60.6%

Contains more MagnesiumMagnesium	+22.2%
Contains more IronIron	+47.8%
Contains more ZincZinc	+241.7%
Contains more PhosphorusPhosphorus	+92.9%
Contains less SodiumSodium	-87%
Contains more SeleniumSelenium	+855.6%

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.

Kale

Barley

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+8400%
Contains more Vitamin B2Vitamin B2	+12.9%
Contains more Vitamin B6Vitamin B6	+20%
Contains more Vitamin KVitamin K	+102025%

Contains more Vitamin B1Vitamin B1	+56.6%
Contains more Vitamin B3Vitamin B3	+312.6%
Contains more Vitamin B5Vitamin B5	+175.5%
Contains more FolateFolate	+23.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	817µg	0.8µg	680%
Vitamin A	681µg	0µg	76%
Vitamin C	41mg	0mg	46%
Selenium	0.9µg	8.6µg	14%
Vitamin B3	0.5mg	2.063mg	10%
Carbs	5.63g	28.22g	8%
Fiber	2g	3.8g	7%
Manganese	0.416mg	0.259mg	7%
Calcium	72mg	11mg	6%
Copper	0.156mg	0.105mg	6%
Vitamin E	0.85mg	0.01mg	6%
Calories	28kcal	123kcal	5%
Iron	0.9mg	1.33mg	5%
Zinc	0.24mg	0.82mg	5%
Potassium	228mg	93mg	4%
Phosphorus	28mg	54mg	4%
Vitamin B1	0.053mg	0.083mg	3%
Vitamin B5	0.049mg	0.135mg	2%
Vitamin B6	0.138mg	0.115mg	2%
Choline	0.4mg	13.4mg	2%
Protein	1.9g	2.26g	1%
Magnesium	18mg	22mg	1%
Sodium	23mg	3mg	1%
Vitamin B2	0.07mg	0.062mg	1%
Folate	13µg	16µg	1%
Protein per 100 calories	6.8g	1.8g	N/A
Calories per 10 g protein	147kcal	544kcal	N/A
Weight per 100 calories	357g	81g	N/A
Fats	0.4g	0.44g	0%
Net carbs	3.63g	24.42g	N/A
Sugar	1.25g	0.28g	N/A
Saturated fat	0.052g	0.093g	0%
Monounsaturated fat	0.03g	0.057g	0%
Polyunsaturated fat	0.193g	0.214g	0%
Tryptophan	0.023mg	0.038mg	0%
Threonine	0.085mg	0.077mg	0%
Isoleucine	0.114mg	0.083mg	0%
Leucine	0.133mg	0.154mg	0%
Lysine	0.114mg	0.084mg	0%
Methionine	0.018mg	0.043mg	0%
Phenylalanine	0.097mg	0.127mg	0%
Valine	0.104mg	0.111mg	0%
Histidine	0.04mg	0.051mg	0%