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  6. Arugula vs. Barley

Arugula vs. Barley — In-Depth Nutrition Comparison

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A recap on the differences between arugula and barley

  • Arugula is higher in vitamin K, vitamin A, folate, vitamin C, calcium, potassium, and vitamin B5, yet barley is higher in selenium, vitamin B3, and fiber.
  • Arugula covers your daily vitamin K needs 90% more than barley.

Food varieties used in this article are Arugula, raw and Barley, pearled, cooked.

Infographic

Arugula 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 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Barley
Barley
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.3% 8.2% 50% 35% 22% 23% 0.39% 34% 47%
Contains more MagnesiumMagnesium +113.6%
Contains more CalciumCalcium +1354.5%
Contains more PotassiumPotassium +296.8%
Contains more ManganeseManganese +23.9%
Contains more CopperCopper +38.2%
Contains more ZincZinc +74.5%
Contains less SodiumSodium -88.9%
Contains more SeleniumSelenium +2766.7%
~equal in Iron ~1.33mg
~equal in Phosphorus ~54mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 50% 0% 40% 8.6% 11% 20% 5.7% 26% 17% 0% 272% 73%
Barley
Barley
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.2% 21% 14% 39% 8.1% 27% 0% 2% 12%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4200%
Contains more Vitamin B2Vitamin B2 +38.7%
Contains more Vitamin B5Vitamin B5 +223.7%
Contains more Vitamin KVitamin K +13475%
Contains more FolateFolate +506.3%
Contains more Vitamin B1Vitamin B1 +88.6%
Contains more Vitamin B3Vitamin B3 +576.4%
Contains more Vitamin B6Vitamin B6 +57.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Barley DV% diff.
Vitamin K 108.6µg 0.8µg 90%
Folate 97µg 16µg 20%
Vitamin C 15mg 0mg 17%
Calcium 160mg 11mg 15%
Selenium 0.3µg 8.6µg 15%
Vitamin A 119µg 0µg 13%
Vitamin B3 0.305mg 2.063mg 11%
Fiber 1.6g 3.8g 9%
Carbs 3.65g 28.22g 8%
Potassium 369mg 93mg 8%
Magnesium 47mg 22mg 6%
Vitamin B5 0.437mg 0.135mg 6%
Calories 25kcal 123kcal 5%
Copper 0.076mg 0.105mg 3%
Zinc 0.47mg 0.82mg 3%
Vitamin E 0.43mg 0.01mg 3%
Manganese 0.321mg 0.259mg 3%
Vitamin B1 0.044mg 0.083mg 3%
Vitamin B6 0.073mg 0.115mg 3%
Iron 1.46mg 1.33mg 2%
Vitamin B2 0.086mg 0.062mg 2%
Protein 2.58g 2.26g 1%
Sodium 27mg 3mg 1%
Polyunsaturated fat 0.319g 0.214g 1%
Protein per 100 calories 10g 1.8g N/A
Calories per 10 g protein 97kcal 544kcal N/A
Weight per 100 calories 400g 81g N/A
Fats 0.66g 0.44g 0%
Net carbs 2.05g 24.42g N/A
Sugar 2.05g 0.28g N/A
Phosphorus 52mg 54mg 0%
Choline 15.3mg 13.4mg 0%
Saturated fat 0.086g 0.093g 0%
Monounsaturated fat 0.049g 0.057g 0%
Tryptophan 0.038mg 0%
Threonine 0.077mg 0%
Isoleucine 0.083mg 0%
Leucine 0.154mg 0%
Lysine 0.084mg 0%
Methionine 0.043mg 0%
Phenylalanine 0.127mg 0%
Valine 0.111mg 0%
Histidine 0.051mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Barley
Barley
1
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
Contains more ProteinProtein +14.2%
Contains more FatsFats +50%
Contains more WaterWater +33.3%
Contains more OtherOther +400%
Contains more CarbsCarbs +673.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Barley
Barley
1
26% 16% 59%
Saturated fat: Sat. Fat 0.093 g
Monounsaturated fat: Mono. Fat 0.057 g
Polyunsaturated fat: Poly. Fat 0.214 g
Contains more Poly. FatPolyunsaturated fat +49.1%
Contains more Mono. FatMonounsaturated fat +16.3%
~equal in Saturated fat ~0.093g

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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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/nutrients
  2. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170285/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.