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  6. Barley vs. Arugula

Barley vs. Arugula — In-Depth Nutrition Comparison

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A recap on the differences between barley and arugula

  • Barley is higher in selenium, vitamin B3, and fiber, yet arugula is higher in vitamin K, vitamin A, folate, vitamin C, calcium, potassium, and vitamin B5.
  • Arugula covers your daily vitamin K needs 90% more than barley.
  • Barley contains 29 times more selenium than arugula. While barley contains 8.6µg of selenium, arugula contains only 0.3µg.

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

Infographic

Barley vs Arugula 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.
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%
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%
Contains more CopperCopper +38.2%
Contains more ZincZinc +74.5%
Contains less SodiumSodium -88.9%
Contains more SeleniumSelenium +2766.7%
Contains more MagnesiumMagnesium +113.6%
Contains more CalciumCalcium +1354.5%
Contains more PotassiumPotassium +296.8%
Contains more ManganeseManganese +23.9%
~equal in Iron ~1.46mg
~equal in Phosphorus ~52mg

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.
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%
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%
Contains more Vitamin B1Vitamin B1 +88.6%
Contains more Vitamin B3Vitamin B3 +576.4%
Contains more Vitamin B6Vitamin B6 +57.5%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley Arugula DV% diff.
Vitamin K 0.8µg 108.6µg 90%
Folate 16µg 97µg 20%
Vitamin C 0mg 15mg 17%
Calcium 11mg 160mg 15%
Selenium 8.6µg 0.3µg 15%
Vitamin A 0µg 119µg 13%
Vitamin B3 2.063mg 0.305mg 11%
Fiber 3.8g 1.6g 9%
Carbs 28.22g 3.65g 8%
Potassium 93mg 369mg 8%
Magnesium 22mg 47mg 6%
Vitamin B5 0.135mg 0.437mg 6%
Calories 123kcal 25kcal 5%
Copper 0.105mg 0.076mg 3%
Zinc 0.82mg 0.47mg 3%
Vitamin E 0.01mg 0.43mg 3%
Manganese 0.259mg 0.321mg 3%
Vitamin B1 0.083mg 0.044mg 3%
Vitamin B6 0.115mg 0.073mg 3%
Iron 1.33mg 1.46mg 2%
Vitamin B2 0.062mg 0.086mg 2%
Protein 2.26g 2.58g 1%
Sodium 3mg 27mg 1%
Polyunsaturated fat 0.214g 0.319g 1%
Protein per 100 calories 1.8g 10g N/A
Calories per 10 g protein 544kcal 97kcal N/A
Weight per 100 calories 81g 400g N/A
Fats 0.44g 0.66g 0%
Net carbs 24.42g 2.05g N/A
Sugar 0.28g 2.05g N/A
Phosphorus 54mg 52mg 0%
Choline 13.4mg 15.3mg 0%
Saturated fat 0.093g 0.086g 0%
Monounsaturated fat 0.057g 0.049g 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
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
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more CarbsCarbs +673.2%
Contains more ProteinProtein +14.2%
Contains more FatsFats +50%
Contains more WaterWater +33.3%
Contains more OtherOther +400%

Fat Type Comparison

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

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