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  6. Mustard Greens Raw vs. Barley

Mustard Greens Raw vs. Barley — In-Depth Nutrition Comparison

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The main differences between mustard Greens Raw and barley

  • Mustard Greens Raw have more vitamin K, vitamin C, and vitamin A; however, barley has more selenium, fiber, vitamin B1, copper, phosphorus, iron, and magnesium.
  • Daily need coverage for vitamin K for mustard Greens Raw is 213% higher.

Food types used in this article are Mustard greens, raw and Barley, hulled.

Infographic

Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Barley
Barley
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 95% 9.9% 40% 135% 166% 76% 113% 1.6% 253% 206%
Contains more CalciumCalcium +248.5%
Contains more MagnesiumMagnesium +315.6%
Contains more PotassiumPotassium +17.7%
Contains more IronIron +119.5%
Contains more CopperCopper +201.8%
Contains more ZincZinc +1008%
Contains more PhosphorusPhosphorus +355.2%
Contains less SodiumSodium -40%
Contains more SeleniumSelenium +4088.9%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Barley
Barley
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 0% 0.33% 11% 0% 162% 66% 86% 17% 73% 0% 5.5% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +15000%
Contains more Vitamin EVitamin E +252.6%
Contains more Vitamin KVitamin K +11604.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +707.5%
Contains more Vitamin B2Vitamin B2 +159.1%
Contains more Vitamin B3Vitamin B3 +475.5%
Contains more Vitamin B5Vitamin B5 +34.3%
Contains more Vitamin B6Vitamin B6 +76.7%
Contains more FolateFolate +58.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Barley DV% diff.
Vitamin K 257.5µg 2.2µg 213%
Manganese 1.943mg 84%
Vitamin C 70mg 0mg 78%
Selenium 0.9µg 37.7µg 67%
Fiber 3.2g 17.3g 56%
Vitamin B1 0.08mg 0.646mg 47%
Copper 0.165mg 0.498mg 37%
Phosphorus 58mg 264mg 29%
Iron 1.64mg 3.6mg 25%
Vitamin B3 0.8mg 4.604mg 24%
Magnesium 32mg 133mg 24%
Carbs 4.67g 73.48g 23%
Zinc 0.25mg 2.77mg 23%
Protein 2.86g 12.48g 19%
Vitamin A 151µg 1µg 17%
Calories 27kcal 354kcal 16%
Vitamin B2 0.11mg 0.285mg 13%
Vitamin B6 0.18mg 0.318mg 11%
Vitamin E 2.01mg 0.57mg 10%
Calcium 115mg 33mg 8%
Polyunsaturated fat 0.038g 1.108g 7%
Fats 0.42g 2.3g 3%
Saturated fat 0.01g 0.482g 2%
Potassium 384mg 452mg 2%
Folate 12µg 19µg 2%
Monounsaturated fat 0.092g 0.295g 1%
Vitamin B5 0.21mg 0.282mg 1%
Net carbs 1.47g 56.18g N/A
Sugar 1.32g 0.8g N/A
Sodium 20mg 12mg 0%
Choline 0.5mg 0%
Tryptophan 0.208mg 0%
Threonine 0.424mg 0%
Isoleucine 0.456mg 0%
Leucine 0.848mg 0%
Lysine 0.465mg 0%
Methionine 0.24mg 0%
Phenylalanine 0.7mg 0%
Valine 0.612mg 0%
Histidine 0.281mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Barley
Barley
4
12% 2% 73% 9% 2%
Protein: 12.48 g
Fats: 2.3 g
Carbs: 73.48 g
Water: 9.44 g
Other: 2.3 g
Contains more WaterWater +860.8%
Contains more ProteinProtein +336.4%
Contains more FatsFats +447.6%
Contains more CarbsCarbs +1473.4%
Contains more OtherOther +70.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Barley
Barley
2
26% 16% 59%
Saturated fat: Sat. Fat 0.482 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 1.108 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +220.7%
Contains more Poly. FatPolyunsaturated fat +2815.8%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/nutrients
  2. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170283/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.