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  6. Barley vs. Chard

Barley vs. Chard — In-Depth Nutrition Comparison

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The main differences between barley and chard

  • Barley is richer in selenium and vitamin B3, yet chard is richer in vitamin K, vitamin A, vitamin C, magnesium, potassium, vitamin E, and iron.
  • Daily need coverage for vitamin K for chard is 272% higher.
  • Barley contains 10 times more selenium than chard. Barley contains 8.6µg of selenium, while chard contains 0.9µg.
  • Barley contains less sodium.

Food types used in this article are Barley, pearled, cooked and Chard, swiss, cooked, boiled, drained, without salt.

Infographic

Barley vs Chard 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%
Chard
Chard
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
Contains more ZincZinc +148.5%
Contains more PhosphorusPhosphorus +63.6%
Contains less SodiumSodium -98.3%
Contains more SeleniumSelenium +855.6%
Contains more MagnesiumMagnesium +290.9%
Contains more CalciumCalcium +427.3%
Contains more PotassiumPotassium +490.3%
Contains more IronIron +69.9%
Contains more CopperCopper +55.2%
Contains more ManganeseManganese +29%

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
4
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%
Chard
Chard
6
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 60% 0% 102% 38% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8%
Contains more Vitamin B1Vitamin B1 +144.1%
Contains more Vitamin B3Vitamin B3 +473.1%
Contains more Vitamin B6Vitamin B6 +35.3%
Contains more FolateFolate +77.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +18800%
Contains more Vitamin B2Vitamin B2 +38.7%
Contains more Vitamin B5Vitamin B5 +20.7%
Contains more Vitamin KVitamin K +40812.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley Chard DV% diff.
Vitamin K 0.8µg 327.3µg 272%
Vitamin A 0µg 306µg 34%
Vitamin C 0mg 18mg 20%
Magnesium 22mg 86mg 15%
Selenium 8.6µg 0.9µg 14%
Potassium 93mg 549mg 13%
Vitamin E 0.01mg 1.89mg 13%
Iron 1.33mg 2.26mg 12%
Vitamin B3 2.063mg 0.36mg 11%
Carbs 28.22g 4.13g 8%
Sodium 3mg 179mg 8%
Fiber 3.8g 2.1g 7%
Copper 0.105mg 0.163mg 6%
Calories 123kcal 20kcal 5%
Calcium 11mg 58mg 5%
Zinc 0.82mg 0.33mg 4%
Vitamin B1 0.083mg 0.034mg 4%
Phosphorus 54mg 33mg 3%
Manganese 0.259mg 0.334mg 3%
Choline 13.4mg 28.7mg 3%
Vitamin B2 0.062mg 0.086mg 2%
Vitamin B6 0.115mg 0.085mg 2%
Folate 16µg 9µg 2%
Protein 2.26g 1.88g 1%
Fats 0.44g 0.08g 1%
Vitamin B5 0.135mg 0.163mg 1%
Polyunsaturated fat 0.214g 0.028g 1%
Protein per 100 calories 1.8g 9.4g N/A
Calories per 10 g protein 544kcal 106kcal N/A
Weight per 100 calories 81g 500g N/A
Net carbs 24.42g 2.03g N/A
Sugar 0.28g 1.1g N/A
Saturated fat 0.093g 0.012g 0%
Monounsaturated fat 0.057g 0.016g 0%
Tryptophan 0.038mg 0.018mg 0%
Threonine 0.077mg 0.086mg 0%
Isoleucine 0.083mg 0.154mg 0%
Leucine 0.154mg 0.135mg 0%
Lysine 0.084mg 0.103mg 0%
Methionine 0.043mg 0.02mg 0%
Phenylalanine 0.127mg 0.114mg 0%
Valine 0.111mg 0.114mg 0%
Histidine 0.051mg 0.038mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
3
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
Chard
Chard
2
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more ProteinProtein +20.2%
Contains more FatsFats +450%
Contains more CarbsCarbs +583.3%
Contains more WaterWater +34.7%
Contains more OtherOther +350%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
2
26% 16% 59%
Saturated fat: Sat. Fat 0.093 g
Monounsaturated fat: Mono. Fat 0.057 g
Polyunsaturated fat: Poly. Fat 0.214 g
Chard
Chard
1
21% 29% 50%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
Contains more Mono. FatMonounsaturated fat +256.3%
Contains more Poly. FatPolyunsaturated fat +664.3%
Contains less Sat. FatSaturated fat -87.1%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170285/nutrients
  2. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.