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  6. Sunflower seeds vs. Barley

Sunflower seeds vs. Barley — In-Depth Nutrition Comparison

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Significant differences between Sunflower seeds and Barley

  • Sunflower seeds have more Vitamin E, Copper, Vitamin B6, Vitamin B1, Phosphorus, Folate, Magnesium, Selenium, and Vitamin B3, however, Barley is richer in Fiber.
  • Sunflower seeds covers your daily Vitamin E needs 231% more than Barley.
  • Barley has 12 times less Folate than Sunflower seeds. Sunflower seeds have 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 seeds 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Barley
Barley
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 95% 9.9% 40% 135% 166% 76% 113% 1.6% 253% 206%
Contains more MagnesiumMagnesium +144.4%
Contains more CalciumCalcium +136.4%
Contains more PotassiumPotassium +42.7%
Contains more IronIron +45.8%
Contains more CopperCopper +261.4%
Contains more ZincZinc +80.5%
Contains more PhosphorusPhosphorus +150%
Contains less SodiumSodium -25%
Contains more SeleniumSelenium +40.6%
~equal in Manganese ~1.943mg

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 4.7% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
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% 1.3% 11% 0% 162% 66% 86% 17% 73% 0% 5.5% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +127.3%
Contains more Vitamin EVitamin E +6070.2%
Contains more Vitamin B1Vitamin B1 +129.1%
Contains more Vitamin B2Vitamin B2 +24.6%
Contains more Vitamin B3Vitamin B3 +81%
Contains more Vitamin B5Vitamin B5 +300.7%
Contains more Vitamin B6Vitamin B6 +323%
Contains more FolateFolate +1094.7%
Contains more CholineCholine +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Barley
2
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 ProteinProtein +66.5%
Contains more FatsFats +2137.4%
Contains more OtherOther +31.7%
Contains more CarbsCarbs +267.4%
Contains more WaterWater +99.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated Fat: Sat. Fat 4.455 g
Monounsaturated Fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Barley
Barley
1
26% 16% 59%
Saturated Fat: Sat. Fat 0.482 g
Monounsaturated Fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 1.108 g
Contains more Mono. FatMonounsaturated Fat +6180.7%
Contains more Poly. FatPolyunsaturated fat +1988.2%
Contains less Sat. FatSaturated 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 seeds 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 seeds Barley Opinion
Calories 584kcal 354kcal Sunflower seeds
Protein 20.78g 12.48g Sunflower seeds
Fats 51.46g 2.3g Sunflower seeds
Vitamin C 1.4mg 0mg Sunflower seeds
Net carbs 11.4g 56.18g Barley
Carbs 20g 73.48g Barley
Magnesium 325mg 133mg Sunflower seeds
Calcium 78mg 33mg Sunflower seeds
Potassium 645mg 452mg Sunflower seeds
Iron 5.25mg 3.6mg Sunflower seeds
Sugar 2.62g 0.8g Barley
Fiber 8.6g 17.3g Barley
Copper 1.8mg 0.498mg Sunflower seeds
Zinc 5mg 2.77mg Sunflower seeds
Phosphorus 660mg 264mg Sunflower seeds
Sodium 9mg 12mg Sunflower seeds
Vitamin A 50IU 22IU Sunflower seeds
Vitamin A 3µg 1µg Sunflower seeds
Vitamin E 35.17mg 0.57mg Sunflower seeds
Manganese 1.95mg 1.943mg Sunflower seeds
Selenium 53µg 37.7µg Sunflower seeds
Vitamin B1 1.48mg 0.646mg Sunflower seeds
Vitamin B2 0.355mg 0.285mg Sunflower seeds
Vitamin B3 8.335mg 4.604mg Sunflower seeds
Vitamin B5 1.13mg 0.282mg Sunflower seeds
Vitamin B6 1.345mg 0.318mg Sunflower seeds
Vitamin K 0µg 2.2µg Barley
Folate 227µg 19µg Sunflower seeds
Choline 55.1mg Sunflower seeds
Saturated Fat 4.455g 0.482g Barley
Monounsaturated Fat 18.528g 0.295g Sunflower seeds
Polyunsaturated fat 23.137g 1.108g Sunflower seeds
Tryptophan 0.348mg 0.208mg Sunflower seeds
Threonine 0.928mg 0.424mg Sunflower seeds
Isoleucine 1.139mg 0.456mg Sunflower seeds
Leucine 1.659mg 0.848mg Sunflower seeds
Lysine 0.937mg 0.465mg Sunflower seeds
Methionine 0.494mg 0.24mg Sunflower seeds
Phenylalanine 1.169mg 0.7mg Sunflower seeds
Valine 1.315mg 0.612mg Sunflower seeds
Histidine 0.632mg 0.281mg Sunflower seeds
Omega-3 - EPA 0.014g 0g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Barley
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
146%
Sunflower seeds
34%
Barley
Minerals Daily Need Coverage Score
207%
Sunflower seeds
110%
Barley

Comparison summary

Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds 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 seeds - 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.