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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.

Infographic

Kale 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.
Kale
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
Barley
6
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 +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
6
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 137% 227% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
Barley
5
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% 0.2% 0% 21% 14% 39% 8.1% 27% 0% 2% 12% 7.3%
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%
Contains more CholineCholine +3250%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kale Barley 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%
Manganese 0.416mg 0.259mg 7%
Fiber 2g 3.8g 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%
Sodium 23mg 3mg 1%
Magnesium 18mg 22mg 1%
Protein 1.9g 2.26g 1%
Vitamin B2 0.07mg 0.062mg 1%
Folate 13µg 16µg 1%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
2
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 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 +32.6%
Contains more OtherOther +210.7%
Contains more ProteinProtein +18.9%
Contains more CarbsCarbs +401.2%
~equal in Fats ~0.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
1
19% 11% 70%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 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 -44.1%
Contains more Mono. FatMonounsaturated fat +90%
Contains more Poly. FatPolyunsaturated fat +10.9%

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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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.