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  6. Barley flour vs. Leek

Barley flour vs. Leek — In-Depth Nutrition Comparison

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What are the main differences between barley flour and leeks?

  • Barley flour is richer in selenium, phosphorus, vitamin B3, fiber, vitamin B1, copper, manganese, protein, and carbs, yet leeks are richer in vitamin K.
  • Barley flour's daily need coverage for selenium is 67% higher.
  • Barley flour has 16 times more vitamin B3 than leeks. Barley flour has 6.269mg of vitamin B3, while leeks have 0.4mg.
  • Leeks have a lower glycemic index than barley flour.

We used Barley flour or meal and Leeks, (bulb and lower leaf-portion), raw types in this comparison.

Infographic

Barley flour vs Leek infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 9.6% 27% 101% 114% 55% 127% 0.52% 135% 206%
Leek
Leek
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more MagnesiumMagnesium +242.9%
Contains more PotassiumPotassium +71.7%
Contains more IronIron +27.6%
Contains more CopperCopper +185.8%
Contains more ZincZinc +1566.7%
Contains more PhosphorusPhosphorus +745.7%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +115%
Contains more SeleniumSelenium +3670%
Contains more CalciumCalcium +84.4%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 0% 0% 0% 11% 93% 26% 118% 8.7% 91% 0% 5.5% 6%
Leek
Leek
5
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 40% 0% 28% 18% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48%
Contains more Vitamin B1Vitamin B1 +516.7%
Contains more Vitamin B2Vitamin B2 +280%
Contains more Vitamin B3Vitamin B3 +1467.3%
Contains more Vitamin B6Vitamin B6 +70%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +61.4%
Contains more Vitamin KVitamin K +2036.4%
Contains more FolateFolate +700%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.14mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley flour Leek DV% diff.
Selenium 37.7µg 1µg 67%
Phosphorus 296mg 35mg 37%
Vitamin B3 6.269mg 0.4mg 37%
Vitamin K 2.2µg 47µg 37%
Fiber 10.1g 1.8g 33%
Vitamin B1 0.37mg 0.06mg 26%
Copper 0.343mg 0.12mg 25%
Manganese 1.034mg 0.481mg 24%
Carbs 74.52g 14.15g 20%
Protein 10.5g 1.5g 18%
Zinc 2mg 0.12mg 17%
Magnesium 96mg 28mg 16%
Calories 345kcal 61kcal 14%
Folate 8µg 64µg 14%
Vitamin C 0mg 12mg 13%
Vitamin B6 0.396mg 0.233mg 13%
Vitamin A 0µg 83µg 9%
Iron 2.68mg 2.1mg 7%
Vitamin B2 0.114mg 0.03mg 6%
Choline 37.8mg 9.5mg 5%
Potassium 309mg 180mg 4%
Polyunsaturated fat 0.771g 0.166g 4%
Calcium 32mg 59mg 3%
Fats 1.6g 0.3g 2%
Vitamin E 0.57mg 0.92mg 2%
Sodium 4mg 20mg 1%
Saturated fat 0.335g 0.04g 1%
Monounsaturated fat 0.205g 0.004g 1%
Protein per 100 calories 3g 2.5g N/A
Calories per 10 g protein 329kcal 407kcal N/A
Weight per 100 calories 29g 164g N/A
Net carbs 64.42g 12.35g N/A
Sugar 0.8g 3.9g N/A
Vitamin B5 0.145mg 0.14mg 0%
Tryptophan 0.175mg 0.012mg 0%
Threonine 0.356mg 0.063mg 0%
Isoleucine 0.383mg 0.052mg 0%
Leucine 0.713mg 0.096mg 0%
Lysine 0.391mg 0.078mg 0%
Methionine 0.202mg 0.018mg 0%
Phenylalanine 0.589mg 0.055mg 0%
Valine 0.515mg 0.056mg 0%
Histidine 0.236mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 75% 12%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 74.52 g
Water: 12.11 g
Other: 1.27 g
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +600%
Contains more FatsFats +433.3%
Contains more CarbsCarbs +426.6%
Contains more WaterWater +585.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 16% 59%
Saturated fat: Sat. Fat 0.335 g
Monounsaturated fat: Mono. Fat 0.205 g
Polyunsaturated fat: Poly. Fat 0.771 g
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +5025%
Contains more Poly. FatPolyunsaturated fat +364.5%
Contains less Sat. FatSaturated fat -88.1%

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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. Barley flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169739/nutrients
  2. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.