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  6. Watercress vs. Barley

Watercress vs. Barley — In-Depth Nutrition Comparison

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A recap on differences between watercress and barley

  • Watercress has more vitamin K, vitamin A, and vitamin C; however, barley is higher in manganese, fiber, selenium, copper, vitamin B1, iron, and phosphorus.
  • Watercress covers your daily vitamin K needs 206% more than barley.

Food varieties used in this article are Watercress, raw and Barley, hulled.

Infographic

Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Barley
Barley
9
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 CalciumCalcium +263.6%
Contains more MagnesiumMagnesium +533.3%
Contains more PotassiumPotassium +37%
Contains more IronIron +1700%
Contains more CopperCopper +546.8%
Contains more ZincZinc +2418.2%
Contains more PhosphorusPhosphorus +340%
Contains less SodiumSodium -70.7%
Contains more ManganeseManganese +696.3%
Contains more SeleniumSelenium +4088.9%

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Barley
Barley
5
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% 0.33% 11% 0% 162% 66% 86% 17% 73% 0% 5.5% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin EVitamin E +75.4%
Contains more Vitamin KVitamin K +11263.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +617.8%
Contains more Vitamin B2Vitamin B2 +137.5%
Contains more Vitamin B3Vitamin B3 +2202%
Contains more Vitamin B6Vitamin B6 +146.5%
Contains more FolateFolate +111.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.282mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Barley DV% diff.
Vitamin K 250µg 2.2µg 207%
Manganese 0.244mg 1.943mg 74%
Selenium 0.9µg 37.7µg 67%
Fiber 0.5g 17.3g 67%
Vitamin C 43mg 0mg 48%
Copper 0.077mg 0.498mg 47%
Vitamin B1 0.09mg 0.646mg 46%
Iron 0.2mg 3.6mg 43%
Phosphorus 60mg 264mg 29%
Vitamin B3 0.2mg 4.604mg 28%
Magnesium 21mg 133mg 27%
Carbs 1.29g 73.48g 24%
Zinc 0.11mg 2.77mg 24%
Protein 2.3g 12.48g 20%
Vitamin A 160µg 1µg 18%
Calories 11kcal 354kcal 17%
Vitamin B6 0.129mg 0.318mg 15%
Vitamin B2 0.12mg 0.285mg 13%
Calcium 120mg 33mg 9%
Polyunsaturated fat 0.035g 1.108g 7%
Potassium 330mg 452mg 4%
Vitamin E 1mg 0.57mg 3%
Fats 0.1g 2.3g 3%
Folate 9µg 19µg 3%
Saturated fat 0.027g 0.482g 2%
Choline 9mg 2%
Monounsaturated fat 0.008g 0.295g 1%
Sodium 41mg 12mg 1%
Vitamin B5 0.31mg 0.282mg 1%
Net carbs 0.79g 56.18g N/A
Sugar 0.2g 0.8g N/A
Tryptophan 0.03mg 0.208mg 0%
Threonine 0.133mg 0.424mg 0%
Isoleucine 0.093mg 0.456mg 0%
Leucine 0.166mg 0.848mg 0%
Lysine 0.134mg 0.465mg 0%
Methionine 0.02mg 0.24mg 0%
Phenylalanine 0.114mg 0.7mg 0%
Valine 0.137mg 0.612mg 0%
Histidine 0.04mg 0.281mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Barley
Barley
4
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 WaterWater +907.5%
Contains more ProteinProtein +442.6%
Contains more FatsFats +2200%
Contains more CarbsCarbs +5596.1%
Contains more OtherOther +91.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Barley
Barley
2
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 less Sat. FatSaturated fat -94.4%
Contains more Mono. FatMonounsaturated fat +3587.5%
Contains more Poly. FatPolyunsaturated fat +3065.7%

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 - 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.