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  6. Spinach vs. Barley

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 RAE, Folate, Manganese, Iron, Magnesium, Vitamin E , Vitamin B2, and Calcium, yet Barley is richer in Selenium.
  • Daily need coverage for Vitamin K from Spinach is 411% higher.

Food types used in this article are Spinach, cooked, boiled, drained, without salt and Barley, pearled, cooked.

Infographic

Spinach 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 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
Barley
Barley
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.3% 8.2% 50% 35% 22% 23% 0.39% 34% 47%
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%
~equal in Zinc ~0.82mg
~equal in Phosphorus ~54mg

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%
Barley
Barley
1
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% 0.42% 0.2% 0% 21% 14% 39% 8.1% 27% 0% 2% 12% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +149628.6%
Contains more Vitamin E Vitamin 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.135mg
~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
Barley
Barley
2
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
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
27% 4% 69%
Saturated Fat: Sat. Fat 0.043 g
Monounsaturated Fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
Barley
Barley
2
26% 16% 59%
Saturated Fat: Sat. Fat 0.093 g
Monounsaturated Fat: Mono. Fat 0.057 g
Polyunsaturated fat: Poly. Fat 0.214 g
Contains less Sat. FatSaturated Fat -53.8%
Contains more Mono. FatMonounsaturated Fat +850%
Contains more Poly. FatPolyunsaturated fat +96.3%

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
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spinach Barley Opinion
Calories 23kcal 123kcal Barley
Protein 2.97g 2.26g Spinach
Fats 0.26g 0.44g Barley
Vitamin C 9.8mg 0mg Spinach
Net carbs 1.35g 24.42g Barley
Carbs 3.75g 28.22g Barley
Magnesium 87mg 22mg Spinach
Calcium 136mg 11mg Spinach
Potassium 466mg 93mg Spinach
Iron 3.57mg 1.33mg Spinach
Sugar 0.43g 0.28g Barley
Fiber 2.4g 3.8g Barley
Copper 0.174mg 0.105mg Spinach
Zinc 0.76mg 0.82mg Barley
Phosphorus 56mg 54mg Spinach
Sodium 70mg 3mg Barley
Vitamin A 10481IU 7IU Spinach
Vitamin A RAE 524µg 0µg Spinach
Vitamin E 2.08mg 0.01mg Spinach
Manganese 0.935mg 0.259mg Spinach
Selenium 1.5µg 8.6µg Barley
Vitamin B1 0.095mg 0.083mg Spinach
Vitamin B2 0.236mg 0.062mg Spinach
Vitamin B3 0.49mg 2.063mg Barley
Vitamin B5 0.145mg 0.135mg Spinach
Vitamin B6 0.242mg 0.115mg Spinach
Vitamin K 493.6µg 0.8µg Spinach
Folate 146µg 16µg Spinach
Choline 19.7mg 13.4mg Spinach
Saturated Fat 0.043g 0.093g Spinach
Monounsaturated Fat 0.006g 0.057g Barley
Polyunsaturated fat 0.109g 0.214g Barley
Tryptophan 0.04mg 0.038mg Spinach
Threonine 0.127mg 0.077mg Spinach
Isoleucine 0.152mg 0.083mg Spinach
Leucine 0.231mg 0.154mg Spinach
Lysine 0.182mg 0.084mg Spinach
Methionine 0.055mg 0.043mg Spinach
Phenylalanine 0.134mg 0.127mg Spinach
Valine 0.168mg 0.111mg Spinach
Histidine 0.066mg 0.051mg Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Barley
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
10%
Barley
Minerals Daily Need Coverage Score
52%
Spinach
24%
Barley

Comparison summary

Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.05g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $1.3)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 0.15g)
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 67mg)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170285/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.