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Watercress vs. Barley flour — In-Depth Nutrition Comparison

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Differences between Watercress and Barley flour

  • Watercress is higher in Vitamin K, and Vitamin C, however, Barley flour is richer in Selenium, Fiber, Vitamin B3, Manganese, Phosphorus, Iron, Copper, and Vitamin B1.
  • Watercress's daily need coverage for Vitamin K is 206% higher.

The food types used in this comparison are Watercress, raw and Barley flour or meal.

Infographic

Watercress vs Barley flour 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 Calcium +275%
Contains more Iron +1240%
Contains more Magnesium +357.1%
Contains more Phosphorus +393.3%
Contains less Sodium -90.2%
Contains more Zinc +1718.2%
Contains more Copper +345.5%
Contains more Manganese +323.8%
Contains more Selenium +4088.9%
Equal in Potassium - 309
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 101% 69% 127% 28% 1% 55% 115% 135% 206%
Contains more Calcium +275%
Contains more Iron +1240%
Contains more Magnesium +357.1%
Contains more Phosphorus +393.3%
Contains less Sodium -90.2%
Contains more Zinc +1718.2%
Contains more Copper +345.5%
Contains more Manganese +323.8%
Contains more Selenium +4088.9%
Equal in Potassium - 309

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 A +∞%
Contains more Vitamin E +75.4%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +113.8%
Contains more Folate +12.5%
Contains more Vitamin K +11263.6%
Contains more Vitamin B1 +311.1%
Contains more Vitamin B3 +3034.5%
Contains more Vitamin B6 +207%
Contains more Choline +320%
Equal in Vitamin B2 - 0.114
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 5% 625%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 12% 0% 0% 93% 27% 118% 9% 92% 6% 0% 21% 6%
Contains more Vitamin A +∞%
Contains more Vitamin E +75.4%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +113.8%
Contains more Folate +12.5%
Contains more Vitamin K +11263.6%
Contains more Vitamin B1 +311.1%
Contains more Vitamin B3 +3034.5%
Contains more Vitamin B6 +207%
Contains more Choline +320%
Equal in Vitamin B2 - 0.114

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +685.4%
Contains more Protein +356.5%
Contains more Fats +1500%
Contains more Carbs +5676.7%
Equal in Other - 1.27
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
11% 75% 12%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 74.52 g
Water: 12.11 g
Other: 1.27 g
Contains more Water +685.4%
Contains more Protein +356.5%
Contains more Fats +1500%
Contains more Carbs +5676.7%
Equal in Other - 1.27

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -91.9%
Contains more Monounsaturated Fat +2462.5%
Contains more Polyunsaturated fat +2102.9%
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
26% 16% 59%
Saturated Fat: 0.335 g
Monounsaturated Fat: 0.205 g
Polyunsaturated fat: 0.771 g
Contains less Saturated Fat -91.9%
Contains more Monounsaturated Fat +2462.5%
Contains more Polyunsaturated fat +2102.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watercress Barley flour
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Watercress Barley flour Opinion
Net carbs 0.79g 64.42g Barley flour
Protein 2.3g 10.5g Barley flour
Fats 0.1g 1.6g Barley flour
Carbs 1.29g 74.52g Barley flour
Calories 11kcal 345kcal Barley flour
Sugar 0.2g 0.8g Watercress
Fiber 0.5g 10.1g Barley flour
Calcium 120mg 32mg Watercress
Iron 0.2mg 2.68mg Barley flour
Magnesium 21mg 96mg Barley flour
Phosphorus 60mg 296mg Barley flour
Potassium 330mg 309mg Watercress
Sodium 41mg 4mg Barley flour
Zinc 0.11mg 2mg Barley flour
Copper 0.077mg 0.343mg Barley flour
Manganese 0.244mg 1.034mg Barley flour
Selenium 0.9µg 37.7µg Barley flour
Vitamin A 3191IU 0IU Watercress
Vitamin A RAE 160µg 0µg Watercress
Vitamin E 1mg 0.57mg Watercress
Vitamin C 43mg 0mg Watercress
Vitamin B1 0.09mg 0.37mg Barley flour
Vitamin B2 0.12mg 0.114mg Watercress
Vitamin B3 0.2mg 6.269mg Barley flour
Vitamin B5 0.31mg 0.145mg Watercress
Vitamin B6 0.129mg 0.396mg Barley flour
Folate 9µg 8µg Watercress
Choline 9mg 37.8mg Barley flour
Vitamin K 250µg 2.2µg Watercress
Tryptophan 0.03mg 0.175mg Barley flour
Threonine 0.133mg 0.356mg Barley flour
Isoleucine 0.093mg 0.383mg Barley flour
Leucine 0.166mg 0.713mg Barley flour
Lysine 0.134mg 0.391mg Barley flour
Methionine 0.02mg 0.202mg Barley flour
Phenylalanine 0.114mg 0.589mg Barley flour
Valine 0.137mg 0.515mg Barley flour
Histidine 0.04mg 0.236mg Barley flour
Saturated Fat 0.027g 0.335g Watercress
Monounsaturated Fat 0.008g 0.205g Barley flour
Polyunsaturated fat 0.035g 0.771g Barley flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Barley flour
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
84%
Watercress
29%
Barley flour
Minerals Daily Need Coverage Score
18%
Watercress
84%
Barley flour

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.6g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.308g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 38)
Which food contains less Sodium?
Barley flour
Barley flour contains less Sodium (difference - 37mg)
Which food is richer in minerals?
Barley flour
Barley flour is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/nutrients
  2. Barley flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169739/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.