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  6. Flax seeds vs. Barley

Flax seeds vs. Barley — In-Depth Nutrition Comparison

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The main differences between Flax seeds and Barley

  • Flax seeds has more Vitamin B1, Copper, Magnesium, Phosphorus, Fiber, Iron, Manganese, Calcium, and Folate, however, Barley has more Selenium.
  • Daily need coverage for Vitamin B1 from Flax seeds is 83% higher.
  • Barley has 8 times less Calcium than Flax seeds. Flax seeds has 255mg of Calcium, while Barley has 33mg.

Food types used in this article are Seeds, flaxseed and Barley, hulled.

Infographic

Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Barley
Barley
2
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 MagnesiumMagnesium +194.7%
Contains more CalciumCalcium +672.7%
Contains more PotassiumPotassium +79.9%
Contains more IronIron +59.2%
Contains more CopperCopper +145%
Contains more ZincZinc +56.7%
Contains more PhosphorusPhosphorus +143.2%
Contains more ManganeseManganese +27.7%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +48.4%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Barley
Barley
4
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% 1.3% 11% 0% 162% 66% 86% 17% 73% 0% 5.5% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +154.5%
Contains more Vitamin B5Vitamin B5 +249.3%
Contains more Vitamin B6Vitamin B6 +48.7%
Contains more Vitamin KVitamin K +95.5%
Contains more FolateFolate +357.9%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +83.9%
Contains more Vitamin B2Vitamin B2 +77%
Contains more Vitamin B3Vitamin B3 +49.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Barley
Barley
2
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 ProteinProtein +46.6%
Contains more FatsFats +1733%
Contains more OtherOther +61.3%
Contains more CarbsCarbs +154.4%
Contains more WaterWater +35.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Barley
Barley
1
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 more Mono. FatMonounsaturated Fat +2451.5%
Contains more Poly. FatPolyunsaturated fat +2493%
Contains less Sat. FatSaturated Fat -86.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax seeds Barley Opinion
Calories 534kcal 354kcal Flax seeds
Protein 18.29g 12.48g Flax seeds
Fats 42.16g 2.3g Flax seeds
Vitamin C 0.6mg 0mg Flax seeds
Net carbs 1.58g 56.18g Barley
Carbs 28.88g 73.48g Barley
Magnesium 392mg 133mg Flax seeds
Calcium 255mg 33mg Flax seeds
Potassium 813mg 452mg Flax seeds
Iron 5.73mg 3.6mg Flax seeds
Sugar 1.55g 0.8g Barley
Fiber 27.3g 17.3g Flax seeds
Copper 1.22mg 0.498mg Flax seeds
Zinc 4.34mg 2.77mg Flax seeds
Phosphorus 642mg 264mg Flax seeds
Sodium 30mg 12mg Barley
Vitamin A 0IU 22IU Barley
Vitamin A RAE 0µg 1µg Barley
Vitamin E 0.31mg 0.57mg Barley
Manganese 2.482mg 1.943mg Flax seeds
Selenium 25.4µg 37.7µg Barley
Vitamin B1 1.644mg 0.646mg Flax seeds
Vitamin B2 0.161mg 0.285mg Barley
Vitamin B3 3.08mg 4.604mg Barley
Vitamin B5 0.985mg 0.282mg Flax seeds
Vitamin B6 0.473mg 0.318mg Flax seeds
Vitamin K 4.3µg 2.2µg Flax seeds
Folate 87µg 19µg Flax seeds
Choline 78.7mg Flax seeds
Saturated Fat 3.663g 0.482g Barley
Monounsaturated Fat 7.527g 0.295g Flax seeds
Polyunsaturated fat 28.73g 1.108g Flax seeds
Tryptophan 0.297mg 0.208mg Flax seeds
Threonine 0.766mg 0.424mg Flax seeds
Isoleucine 0.896mg 0.456mg Flax seeds
Leucine 1.235mg 0.848mg Flax seeds
Lysine 0.862mg 0.465mg Flax seeds
Methionine 0.37mg 0.24mg Flax seeds
Phenylalanine 0.957mg 0.7mg Flax seeds
Valine 1.072mg 0.612mg Flax seeds
Histidine 0.472mg 0.281mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

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

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
62%
Flax seeds
34%
Barley
Minerals Daily Need Coverage Score
191%
Flax seeds
110%
Barley

Comparison summary

Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 0.75g)
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Barley
Barley is lower in Saturated Fat (difference - 3.181g)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 28)
Which food is cheaper?
Barley
Barley is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.