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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 have more vitamin B1, copper, magnesium, phosphorus, fiber, iron, manganese, calcium, and folate; however, barley has more selenium.
  • Daily need coverage for vitamin B1 for flax seeds is 83% higher.
  • Barley has 8 times less calcium than flax seeds. Flax seeds have 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% 0.33% 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 EVitamin 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

All nutrients comparison - raw data values

Nutrient Flax seeds Barley DV% diff.
Polyunsaturated fat 28.73g 1.108g 184%
Vitamin B1 1.644mg 0.646mg 83%
Copper 1.22mg 0.498mg 80%
Magnesium 392mg 133mg 62%
Fats 42.16g 2.3g 61%
Phosphorus 642mg 264mg 54%
Fiber 27.3g 17.3g 40%
Iron 5.73mg 3.6mg 27%
Manganese 2.482mg 1.943mg 23%
Calcium 255mg 33mg 22%
Selenium 25.4µg 37.7µg 22%
Monounsaturated fat 7.527g 0.295g 18%
Folate 87µg 19µg 17%
Carbs 28.88g 73.48g 15%
Saturated fat 3.663g 0.482g 14%
Vitamin B5 0.985mg 0.282mg 14%
Zinc 4.34mg 2.77mg 14%
Choline 78.7mg 14%
Vitamin B6 0.473mg 0.318mg 12%
Protein 18.29g 12.48g 12%
Potassium 813mg 452mg 11%
Vitamin B2 0.161mg 0.285mg 10%
Vitamin B3 3.08mg 4.604mg 10%
Calories 534kcal 354kcal 9%
Vitamin E 0.31mg 0.57mg 2%
Vitamin K 4.3µg 2.2µg 2%
Sodium 30mg 12mg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 56.18g N/A
Sugar 1.55g 0.8g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.297mg 0.208mg 0%
Threonine 0.766mg 0.424mg 0%
Isoleucine 0.896mg 0.456mg 0%
Leucine 1.235mg 0.848mg 0%
Lysine 0.862mg 0.465mg 0%
Methionine 0.37mg 0.24mg 0%
Phenylalanine 0.957mg 0.7mg 0%
Valine 1.072mg 0.612mg 0%
Histidine 0.472mg 0.281mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

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%

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.