Flax vs Barley - In-Depth Nutrition Comparison
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The main differences between Flax and Barley
- Flax 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 is 83% higher.
- Barley has 8 times less Calcium than Flax. Flax has 255mg of Calcium, while Barley has 33mg.
Food types used in this article are Seeds, flaxseed and Barley, hulled.
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Calcium
+672.7%
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Iron
+59.2%
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Magnesium
+194.7%
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Phosphorus
+143.2%
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Potassium
+79.9%
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Zinc
+56.7%
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Copper
+145%
Contains
less
Sodium
-60%
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Calcium
+672.7%
Contains
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Iron
+59.2%
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Magnesium
+194.7%
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Phosphorus
+143.2%
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Potassium
+79.9%
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Zinc
+56.7%
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Copper
+145%
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less
Sodium
-60%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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Vitamin C
+∞%
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Vitamin B1
+154.5%
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Vitamin B5
+249.3%
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Vitamin B6
+48.7%
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Folate
+357.9%
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Vitamin K
+95.5%
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Vitamin A
+∞%
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Vitamin E
+83.9%
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Vitamin B2
+77%
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Vitamin B3
+49.5%
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Vitamin C
+∞%
Contains
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Vitamin B1
+154.5%
Contains
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Vitamin B5
+249.3%
Contains
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Vitamin B6
+48.7%
Contains
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Folate
+357.9%
Contains
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Vitamin K
+95.5%
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Vitamin A
+∞%
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Vitamin E
+83.9%
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Vitamin B2
+77%
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Vitamin B3
+49.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+46.6%
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Fats
+1733%
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Other
+61.3%
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Carbs
+154.4%
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Water
+35.6%
Contains
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Protein
+46.6%
Contains
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Fats
+1733%
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Other
+61.3%
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Carbs
+154.4%
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Water
+35.6%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+2451.5%
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Polyunsaturated fat
+2493%
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Saturated Fat
-86.8%
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Monounsaturated Fat
+2451.5%
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Polyunsaturated fat
+2493%
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Saturated Fat
-86.8%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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Rich in minerals |
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Lower in Sugar |
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in glycemic index |
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Lower in price |
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Lower in Cholesterol | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 1.58g | 56.18g |
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Protein | 18.29g | 12.48g |
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Fats | 42.16g | 2.3g |
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Carbs | 28.88g | 73.48g |
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Calories | 534kcal | 354kcal |
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Sugar | 1.55g | 0.8g |
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Fiber | 27.3g | 17.3g |
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Calcium | 255mg | 33mg |
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Iron | 5.73mg | 3.6mg |
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Magnesium | 392mg | 133mg |
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Phosphorus | 642mg | 264mg |
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Potassium | 813mg | 452mg |
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Sodium | 30mg | 12mg |
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Zinc | 4.34mg | 2.77mg |
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Copper | 1.22mg | 0.498mg |
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Vitamin A | 0IU | 22IU |
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Vitamin A RAE | 0µg | 1µg |
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Vitamin E | 0.31mg | 0.57mg |
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Vitamin C | 0.6mg | 0mg |
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Vitamin B1 | 1.644mg | 0.646mg |
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Vitamin B2 | 0.161mg | 0.285mg |
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Vitamin B3 | 3.08mg | 4.604mg |
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Vitamin B5 | 0.985mg | 0.282mg |
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Vitamin B6 | 0.473mg | 0.318mg |
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Folate | 87µg | 19µg |
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Vitamin K | 4.3µg | 2.2µg |
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Tryptophan | 0.297mg | 0.208mg |
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Threonine | 0.766mg | 0.424mg |
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Isoleucine | 0.896mg | 0.456mg |
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Leucine | 1.235mg | 0.848mg |
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Lysine | 0.862mg | 0.465mg |
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Methionine | 0.37mg | 0.24mg |
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Phenylalanine | 0.957mg | 0.7mg |
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Valine | 1.072mg | 0.612mg |
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Histidine | 0.472mg | 0.281mg |
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Saturated Fat | 3.663g | 0.482g |
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Monounsaturated Fat | 7.527g | 0.295g |
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Polyunsaturated fat | 28.73g | 1.108g |
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Omega-6 - Eicosadienoic acid | 0.007g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
63%

36%

Minerals Daily Need Coverage Score
181%

80%

Comparison summary
Which food is richer in minerals?

Flax is relatively richer in minerals
Which food is lower in Sugar?

Barley is lower in Sugar (difference - 0.75g)
Which food contains less Sodium?

Barley contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?

Barley is lower in Saturated Fat (difference - 3.181g)
Which food is lower in glycemic index?

Barley is lower in glycemic index (difference - 28)
Which food is cheaper?

Barley is cheaper (difference - $1.5)
Which food contains less Cholesterol?
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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.