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Sunflower seed vs Barley - In-Depth Nutrition Comparison

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Significant differences between Sunflower seed and Barley

  • Sunflower seed has more Vitamin E , Copper, Vitamin B6, Vitamin B1, Phosphorus, Folate, Magnesium, Selenium, and Vitamin B3, however Barley is richer in Fiber.
  • Sunflower seed covers your daily Vitamin E needs 231% more than Barley.
  • Barley has 12 times less Folate than Sunflower seed. Sunflower seed has 227µg of Folate, while Barley has 19µg.

Specific food types used in this comparison are Seeds, sunflower seed kernels, dried and Barley, hulled.

Infographic

Sunflower seed vs Barley 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +45.8%
Contains more Calcium +136.4%
Contains more Potassium +42.7%
Contains more Magnesium +144.4%
Contains more Copper +261.4%
Contains more Zinc +80.5%
Contains more Phosphorus +150%
Contains less Sodium -25%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 135% 10% 40% 95% 166% 76% 114% 2%
Contains more Iron +45.8%
Contains more Calcium +136.4%
Contains more Potassium +42.7%
Contains more Magnesium +144.4%
Contains more Copper +261.4%
Contains more Zinc +80.5%
Contains more Phosphorus +150%
Contains less Sodium -25%

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
:
1
Barley
Contains more Vitamin C +∞%
Contains more Vitamin A +127.3%
Contains more Vitamin E +6070.2%
Contains more Vitamin B1 +129.1%
Contains more Vitamin B2 +24.6%
Contains more Vitamin B3 +81%
Contains more Vitamin B5 +300.7%
Contains more Vitamin B6 +323%
Contains more Folate +1094.7%
Contains more Vitamin K +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 12% 0% 162% 66% 87% 17% 74% 0% 6% 15%
Contains more Vitamin C +∞%
Contains more Vitamin A +127.3%
Contains more Vitamin E +6070.2%
Contains more Vitamin B1 +129.1%
Contains more Vitamin B2 +24.6%
Contains more Vitamin B3 +81%
Contains more Vitamin B5 +300.7%
Contains more Vitamin B6 +323%
Contains more Folate +1094.7%
Contains more Vitamin K +∞%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
156
Sunflower seed
36
Barley
Mineral Summary Score
191
Sunflower seed
80
Barley

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
125%
Sunflower seed
75%
Barley
Carbohydrates
20%
Sunflower seed
73%
Barley
Fats
238%
Sunflower seed
11%
Barley

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.
Sunflower seed Barley
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Barley
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 1.82g)
Which food is lower in Saturated Fat?
Barley
Barley is lower in Saturated Fat (difference - 3.973g)
Which food is cheaper?
Barley
Barley is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Sunflower seed Barley Opinion
Calories 584 354 Sunflower seed
Protein 20.78 12.48 Sunflower seed
Fats 51.46 2.3 Sunflower seed
Vitamin C 1.4 0 Sunflower seed
Carbs 20 73.48 Barley
Cholesterol 0 0
Vitamin D 0 0
Iron 5.25 3.6 Sunflower seed
Calcium 78 33 Sunflower seed
Potassium 645 452 Sunflower seed
Magnesium 325 133 Sunflower seed
Sugar 2.62 0.8 Barley
Fiber 8.6 17.3 Barley
Copper 1.8 0.498 Sunflower seed
Zinc 5 2.77 Sunflower seed
Starch
Phosphorus 660 264 Sunflower seed
Sodium 9 12 Sunflower seed
Vitamin A 50 22 Sunflower seed
Vitamin E 35.17 0.57 Sunflower seed
Vitamin D 0 0
Vitamin B1 1.48 0.646 Sunflower seed
Vitamin B2 0.355 0.285 Sunflower seed
Vitamin B3 8.335 4.604 Sunflower seed
Vitamin B5 1.13 0.282 Sunflower seed
Vitamin B6 1.345 0.318 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 2.2 Barley
Folate 227 19 Sunflower seed
Trans Fat
Saturated Fat 4.455 0.482 Barley
Monounsaturated Fat 18.528 0.295 Sunflower seed
Polyunsaturated fat 23.137 1.108 Sunflower seed
Tryptophan 0.348 0.208 Sunflower seed
Threonine 0.928 0.424 Sunflower seed
Isoleucine 1.139 0.456 Sunflower seed
Leucine 1.659 0.848 Sunflower seed
Lysine 0.937 0.465 Sunflower seed
Methionine 0.494 0.24 Sunflower seed
Phenylalanine 1.169 0.7 Sunflower seed
Valine 1.315 0.612 Sunflower seed
Histidine 0.632 0.281 Sunflower seed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.