Spinach vs. Barley — In-Depth Nutrition Comparison
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The main differences between spinach and barley
- Spinach is richer in vitamin K, vitamin A, folate, manganese, iron, magnesium, vitamin E, vitamin B2, and calcium, yet barley is richer in selenium.
- Daily need coverage for vitamin K for spinach is 411% higher.
- Spinach contains 1497 times more vitamin A than barley. Spinach contains 10481IU of vitamin A, while barley contains 7IU.
Food types used in this article are Spinach, cooked, boiled, drained, without salt and Barley, pearled, cooked.
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.
| Contains more MagnesiumMagnesium | +295.5% |
| Contains more CalciumCalcium | +1136.4% |
| Contains more PotassiumPotassium | +401.1% |
| Contains more IronIron | +168.4% |
| Contains more CopperCopper | +65.7% |
| Contains more ManganeseManganese | +261% |
| Contains less SodiumSodium | -95.7% |
| Contains more SeleniumSelenium | +473.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +20700% |
| Contains more Vitamin B1Vitamin B1 | +14.5% |
| Contains more Vitamin B2Vitamin B2 | +280.6% |
| Contains more Vitamin B6Vitamin B6 | +110.4% |
| Contains more Vitamin KVitamin K | +61600% |
| Contains more FolateFolate | +812.5% |
| Contains more CholineCholine | +47% |
| Contains more Vitamin B3Vitamin B3 | +321% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 493.6µg | 0.8µg | 411% |
| Vitamin A | 524µg | 0µg | 58% |
| Folate | 146µg | 16µg | 33% |
| Manganese | 0.935mg | 0.259mg | 29% |
| Iron | 3.57mg | 1.33mg | 28% |
| Magnesium | 87mg | 22mg | 15% |
| Vitamin E | 2.08mg | 0.01mg | 14% |
| Selenium | 1.5µg | 8.6µg | 13% |
| Calcium | 136mg | 11mg | 13% |
| Vitamin B2 | 0.236mg | 0.062mg | 13% |
| Vitamin C | 9.8mg | 0mg | 11% |
| Potassium | 466mg | 93mg | 11% |
| Vitamin B6 | 0.242mg | 0.115mg | 10% |
| Vitamin B3 | 0.49mg | 2.063mg | 10% |
| Copper | 0.174mg | 0.105mg | 8% |
| Carbs | 3.75g | 28.22g | 8% |
| Fiber | 2.4g | 3.8g | 6% |
| Calories | 23kcal | 123kcal | 5% |
| Sodium | 70mg | 3mg | 3% |
| Choline | 19.7mg | 13.4mg | 1% |
| Polyunsaturated fat | 0.109g | 0.214g | 1% |
| Vitamin B1 | 0.095mg | 0.083mg | 1% |
| Protein | 2.97g | 2.26g | 1% |
| Zinc | 0.76mg | 0.82mg | 1% |
| Fats | 0.26g | 0.44g | 0% |
| Net carbs | 1.35g | 24.42g | N/A |
| Sugar | 0.43g | 0.28g | N/A |
| Phosphorus | 56mg | 54mg | 0% |
| Vitamin B5 | 0.145mg | 0.135mg | 0% |
| Saturated fat | 0.043g | 0.093g | 0% |
| Monounsaturated fat | 0.006g | 0.057g | 0% |
| Tryptophan | 0.04mg | 0.038mg | 0% |
| Threonine | 0.127mg | 0.077mg | 0% |
| Isoleucine | 0.152mg | 0.083mg | 0% |
| Leucine | 0.231mg | 0.154mg | 0% |
| Lysine | 0.182mg | 0.084mg | 0% |
| Methionine | 0.055mg | 0.043mg | 0% |
| Phenylalanine | 0.134mg | 0.127mg | 0% |
| Valine | 0.168mg | 0.111mg | 0% |
| Histidine | 0.066mg | 0.051mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +31.4% |
| Contains more WaterWater | +32.6% |
| Contains more OtherOther | +546.4% |
| Contains more FatsFats | +69.2% |
| Contains more CarbsCarbs | +652.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -53.8% |
| Contains more Mono. FatMonounsaturated fat | +850% |
| Contains more Poly. FatPolyunsaturated fat | +96.3% |
