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  6. Spinach vs. Barley flour

Spinach vs. Barley flour — In-Depth Nutrition Comparison

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How are Spinach and Barley flour different?

  • Spinach is richer in Vitamin K, Vitamin A, and Folate, while Barley flour is higher in Selenium, Vitamin B3, Phosphorus, Fiber, Vitamin B1, Copper, and Vitamin B6.
  • Spinach covers your daily need of Vitamin K 409% more than Barley flour.

Spinach, cooked, boiled, drained, without salt and Barley flour or meal types were used in this article.

Infographic

Spinach vs Barley flour infographic
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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" 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 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 9.6% 27% 101% 114% 55% 127% 0.52% 135% 206%
Contains more CalciumCalcium +325%
Contains more PotassiumPotassium +50.8%
Contains more IronIron +33.2%
Contains more MagnesiumMagnesium +10.3%
Contains more CopperCopper +97.1%
Contains more ZincZinc +163.2%
Contains more PhosphorusPhosphorus +428.6%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +10.6%
Contains more SeleniumSelenium +2413.3%

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 33% 629% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
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% 11% 0% 93% 26% 118% 8.7% 91% 0% 5.5% 6% 21%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +264.9%
Contains more Vitamin B2Vitamin B2 +107%
Contains more Vitamin KVitamin K +22336.4%
Contains more FolateFolate +1725%
Contains more Vitamin B1Vitamin B1 +289.5%
Contains more Vitamin B3Vitamin B3 +1179.4%
Contains more Vitamin B6Vitamin B6 +63.6%
Contains more CholineCholine +91.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.145mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
11% 75% 12%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 74.52 g
Water: 12.11 g
Other: 1.27 g
Contains more WaterWater +653.2%
Contains more OtherOther +42.5%
Contains more ProteinProtein +253.5%
Contains more FatsFats +515.4%
Contains more CarbsCarbs +1887.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 4% 69%
Saturated Fat: Sat. Fat 0.043 g
Monounsaturated Fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
26% 16% 59%
Saturated Fat: Sat. Fat 0.335 g
Monounsaturated Fat: Mono. Fat 0.205 g
Polyunsaturated fat: Poly. Fat 0.771 g
Contains less Sat. FatSaturated Fat -87.2%
Contains more Mono. FatMonounsaturated Fat +3316.7%
Contains more Poly. FatPolyunsaturated fat +607.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Barley flour Opinion
Calories 23kcal 345kcal Barley flour
Protein 2.97g 10.5g Barley flour
Fats 0.26g 1.6g Barley flour
Vitamin C 9.8mg 0mg Spinach
Net carbs 1.35g 64.42g Barley flour
Carbs 3.75g 74.52g Barley flour
Magnesium 87mg 96mg Barley flour
Calcium 136mg 32mg Spinach
Potassium 466mg 309mg Spinach
Iron 3.57mg 2.68mg Spinach
Sugar 0.43g 0.8g Spinach
Fiber 2.4g 10.1g Barley flour
Copper 0.174mg 0.343mg Barley flour
Zinc 0.76mg 2mg Barley flour
Phosphorus 56mg 296mg Barley flour
Sodium 70mg 4mg Barley flour
Vitamin A 10481IU 0IU Spinach
Vitamin A 524µg 0µg Spinach
Vitamin E 2.08mg 0.57mg Spinach
Manganese 0.935mg 1.034mg Barley flour
Selenium 1.5µg 37.7µg Barley flour
Vitamin B1 0.095mg 0.37mg Barley flour
Vitamin B2 0.236mg 0.114mg Spinach
Vitamin B3 0.49mg 6.269mg Barley flour
Vitamin B5 0.145mg 0.145mg
Vitamin B6 0.242mg 0.396mg Barley flour
Vitamin K 493.6µg 2.2µg Spinach
Folate 146µg 8µg Spinach
Choline 19.7mg 37.8mg Barley flour
Saturated Fat 0.043g 0.335g Spinach
Monounsaturated Fat 0.006g 0.205g Barley flour
Polyunsaturated fat 0.109g 0.771g Barley flour
Tryptophan 0.04mg 0.175mg Barley flour
Threonine 0.127mg 0.356mg Barley flour
Isoleucine 0.152mg 0.383mg Barley flour
Leucine 0.231mg 0.713mg Barley flour
Lysine 0.182mg 0.391mg Barley flour
Methionine 0.055mg 0.202mg Barley flour
Phenylalanine 0.134mg 0.589mg Barley flour
Valine 0.168mg 0.515mg Barley flour
Histidine 0.066mg 0.236mg Barley flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Barley flour
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
170%
Spinach
29%
Barley flour
Minerals Daily Need Coverage Score
52%
Spinach
84%
Barley flour

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 0.37g)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.292g)
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 38)
Which food contains less Sodium?
Barley flour
Barley flour contains less Sodium (difference - 66mg)
Which food is cheaper?
Barley flour
Barley flour is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients
  2. Barley flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169739/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.