Lettuce vs. Barley flour — In-Depth Nutrition Comparison

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Summary of differences between lettuce and barley flour

Lettuce has more vitamin A and vitamin K, while barley flour has more selenium, phosphorus, vitamin B3, fiber, copper, manganese, vitamin B1, and vitamin B6.
Lettuce covers your daily need for vitamin A, 148% more than barley flour.
Lettuce contains 57 times more vitamin K than barley flour. While lettuce contains 126.3µg of vitamin K, barley flour contains only 2.2µg.
Lettuce has a lower glycemic index. The glycemic index of lettuce is 32, while the glycemic index of barley flour is 70.

These are the specific foods used in this comparison Lettuce, green leaf, raw and Barley flour or meal.

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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.

Lettuce

Barley flour

Contains more CalciumCalcium

+12.5%

Contains more MagnesiumMagnesium	+638.5%
Contains more PotassiumPotassium	+59.3%
Contains more IronIron	+211.6%
Contains more CopperCopper	+1082.8%
Contains more ZincZinc	+1011.1%
Contains more PhosphorusPhosphorus	+920.7%
Contains less SodiumSodium	-85.7%
Contains more ManganeseManganese	+313.6%
Contains more SeleniumSelenium	+6183.3%

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.

Lettuce

Barley flour

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin KVitamin K	+5640.9%
Contains more FolateFolate	+375%

Contains more Vitamin EVitamin E	+159.1%
Contains more Vitamin B1Vitamin B1	+428.6%
Contains more Vitamin B2Vitamin B2	+42.5%
Contains more Vitamin B3Vitamin B3	+1571.7%
Contains more Vitamin B6Vitamin B6	+340%
Contains more CholineCholine	+177.9%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.145mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	126.3µg	2.2µg	103%
Selenium	0.6µg	37.7µg	67%
Vitamin A	370µg	0µg	41%
Phosphorus	29mg	296mg	38%
Vitamin B3	0.375mg	6.269mg	37%
Fiber	1.3g	10.1g	35%
Copper	0.029mg	0.343mg	35%
Manganese	0.25mg	1.034mg	34%
Vitamin B1	0.07mg	0.37mg	25%
Vitamin B6	0.09mg	0.396mg	24%
Carbs	2.87g	74.52g	24%
Iron	0.86mg	2.68mg	23%
Magnesium	13mg	96mg	20%
Protein	1.36g	10.5g	18%
Calories	15kcal	345kcal	17%
Zinc	0.18mg	2mg	17%
Vitamin C	9.2mg	0mg	10%
Folate	38µg	8µg	8%
Polyunsaturated fat	0.082g	0.771g	5%
Choline	13.6mg	37.8mg	4%
Potassium	194mg	309mg	3%
Vitamin B2	0.08mg	0.114mg	3%
Fats	0.15g	1.6g	2%
Vitamin E	0.22mg	0.57mg	2%
Sodium	28mg	4mg	1%
Saturated fat	0.02g	0.335g	1%
Fructose	0.43g		1%
Net carbs	1.57g	64.42g	N/A
Calcium	36mg	32mg	0%
Sugar	0.78g	0.8g	N/A
Vitamin B5	0.134mg	0.145mg	0%
Monounsaturated fat	0.006g	0.205g	0%
Tryptophan	0.009mg	0.175mg	0%
Threonine	0.059mg	0.356mg	0%
Isoleucine	0.084mg	0.383mg	0%
Leucine	0.079mg	0.713mg	0%
Lysine	0.084mg	0.391mg	0%
Methionine	0.016mg	0.202mg	0%
Phenylalanine	0.055mg	0.589mg	0%
Valine	0.07mg	0.515mg	0%
Histidine	0.022mg	0.236mg	0%