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  6. Sunflower seed vs. Barley

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
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.
Sunflower seed
Sunflower seed
10
:
0
Barley
Barley
Contains more Calcium +136.4%
Contains more Iron +45.8%
Contains more Magnesium +144.4%
Contains more Phosphorus +150%
Contains more Potassium +42.7%
Contains less Sodium -25%
Contains more Zinc +80.5%
Contains more Copper +261.4%
Contains more Selenium +40.6%
Equal in Manganese - 1.943
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 135% 95% 114% 40% 2% 76% 166% 254% 206%
Contains more Calcium +136.4%
Contains more Iron +45.8%
Contains more Magnesium +144.4%
Contains more Phosphorus +150%
Contains more Potassium +42.7%
Contains less Sodium -25%
Contains more Zinc +80.5%
Contains more Copper +261.4%
Contains more Selenium +40.6%
Equal in Manganese - 1.943

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.
Sunflower seed
Sunflower seed
9
:
1
Barley
Barley
Contains more Vitamin A +127.3%
Contains more Vitamin E +6070.2%
Contains more Vitamin C +∞%
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 +∞%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Barley
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 12% 0% 0% 162% 66% 87% 17% 74% 15% 0% 6%
Contains more Vitamin A +127.3%
Contains more Vitamin E +6070.2%
Contains more Vitamin C +∞%
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
2
Barley
Barley
Contains more Protein +66.5%
Contains more Fats +2137.4%
Contains more Other +31.7%
Contains more Carbs +267.4%
Contains more Water +99.6%
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Barley
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 Protein +66.5%
Contains more Fats +2137.4%
Contains more Other +31.7%
Contains more Carbs +267.4%
Contains more Water +99.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Barley
Barley
Contains more Monounsaturated Fat +6180.7%
Contains more Polyunsaturated fat +1988.2%
Contains less Saturated Fat -89.2%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Barley
26% 16% 59%
Saturated Fat: 0.482 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 1.108 g
Contains more Monounsaturated Fat +6180.7%
Contains more Polyunsaturated fat +1988.2%
Contains less Saturated Fat -89.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Sunflower seed Barley Opinion
Net carbs 11.4g 56.18g Barley
Protein 20.78g 12.48g Sunflower seed
Fats 51.46g 2.3g Sunflower seed
Carbs 20g 73.48g Barley
Calories 584kcal 354kcal Sunflower seed
Sugar 2.62g 0.8g Barley
Fiber 8.6g 17.3g Barley
Calcium 78mg 33mg Sunflower seed
Iron 5.25mg 3.6mg Sunflower seed
Magnesium 325mg 133mg Sunflower seed
Phosphorus 660mg 264mg Sunflower seed
Potassium 645mg 452mg Sunflower seed
Sodium 9mg 12mg Sunflower seed
Zinc 5mg 2.77mg Sunflower seed
Copper 1.8mg 0.498mg Sunflower seed
Manganese 1.95mg 1.943mg Sunflower seed
Selenium 53µg 37.7µg Sunflower seed
Vitamin A 50IU 22IU Sunflower seed
Vitamin A RAE 3µg 1µg Sunflower seed
Vitamin E 35.17mg 0.57mg Sunflower seed
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.646mg Sunflower seed
Vitamin B2 0.355mg 0.285mg Sunflower seed
Vitamin B3 8.335mg 4.604mg Sunflower seed
Vitamin B5 1.13mg 0.282mg Sunflower seed
Vitamin B6 1.345mg 0.318mg Sunflower seed
Folate 227µg 19µg Sunflower seed
Vitamin K 0µg 2.2µg Barley
Tryptophan 0.348mg 0.208mg Sunflower seed
Threonine 0.928mg 0.424mg Sunflower seed
Isoleucine 1.139mg 0.456mg Sunflower seed
Leucine 1.659mg 0.848mg Sunflower seed
Lysine 0.937mg 0.465mg Sunflower seed
Methionine 0.494mg 0.24mg Sunflower seed
Phenylalanine 1.169mg 0.7mg Sunflower seed
Valine 1.315mg 0.612mg Sunflower seed
Histidine 0.632mg 0.281mg Sunflower seed
Saturated Fat 4.455g 0.482g Barley
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 0.295g Sunflower seed
Polyunsaturated fat 23.137g 1.108g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Barley
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
156%
Sunflower seed
36%
Barley
Minerals Daily Need Coverage Score
207%
Sunflower seed
110%
Barley

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)

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. 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.