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  6. Spinach raw vs. Barley

Spinach raw vs. Barley — In-Depth Nutrition Comparison

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Differences between spinach raw and barley

  • Spinach raw has more vitamin K, vitamin A, folate, and vitamin C, while barley has more selenium, fiber, vitamin B1, manganese, copper, and phosphorus.
  • Spinach raw's daily need coverage for vitamin K is 401% higher.

The food types used in this comparison are Spinach, raw and Barley, hulled.

Infographic

Spinach 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Barley
Barley
8
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 +200%
Contains more PotassiumPotassium +23.5%
Contains more MagnesiumMagnesium +68.4%
Contains more IronIron +32.8%
Contains more CopperCopper +283.1%
Contains more ZincZinc +422.6%
Contains more PhosphorusPhosphorus +438.8%
Contains less SodiumSodium -84.8%
Contains more ManganeseManganese +116.6%
Contains more SeleniumSelenium +3670%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Barley
Barley
5
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 +46800%
Contains more Vitamin EVitamin E +256.1%
Contains more Vitamin KVitamin K +21850%
Contains more FolateFolate +921.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +728.2%
Contains more Vitamin B2Vitamin B2 +50.8%
Contains more Vitamin B3Vitamin B3 +535.9%
Contains more Vitamin B5Vitamin B5 +333.8%
Contains more Vitamin B6Vitamin B6 +63.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Barley DV% diff.
Vitamin K 482.9µg 2.2µg 401%
Selenium 1µg 37.7µg 67%
Fiber 2.2g 17.3g 60%
Vitamin A 469µg 1µg 52%
Vitamin B1 0.078mg 0.646mg 47%
Manganese 0.897mg 1.943mg 45%
Folate 194µg 19µg 44%
Copper 0.13mg 0.498mg 41%
Phosphorus 49mg 264mg 31%
Vitamin C 28.1mg 0mg 31%
Vitamin B3 0.724mg 4.604mg 24%
Carbs 3.63g 73.48g 23%
Zinc 0.53mg 2.77mg 20%
Protein 2.86g 12.48g 19%
Calories 23kcal 354kcal 17%
Magnesium 79mg 133mg 13%
Iron 2.71mg 3.6mg 11%
Vitamin E 2.03mg 0.57mg 10%
Vitamin B6 0.195mg 0.318mg 9%
Calcium 99mg 33mg 7%
Vitamin B2 0.189mg 0.285mg 7%
Polyunsaturated fat 0.165g 1.108g 6%
Choline 19.3mg 4%
Vitamin B5 0.065mg 0.282mg 4%
Sodium 79mg 12mg 3%
Potassium 558mg 452mg 3%
Fats 0.39g 2.3g 3%
Saturated fat 0.063g 0.482g 2%
Monounsaturated fat 0.01g 0.295g 1%
Net carbs 1.43g 56.18g N/A
Sugar 0.42g 0.8g N/A
Tryptophan 0.039mg 0.208mg 0%
Threonine 0.122mg 0.424mg 0%
Isoleucine 0.147mg 0.456mg 0%
Leucine 0.223mg 0.848mg 0%
Lysine 0.174mg 0.465mg 0%
Methionine 0.053mg 0.24mg 0%
Phenylalanine 0.129mg 0.7mg 0%
Valine 0.161mg 0.612mg 0%
Histidine 0.064mg 0.281mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 +868.2%
Contains more ProteinProtein +336.4%
Contains more FatsFats +489.7%
Contains more CarbsCarbs +1924.2%
Contains more OtherOther +33.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 -86.9%
Contains more Mono. FatMonounsaturated fat +2850%
Contains more Poly. FatPolyunsaturated fat +571.5%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.