Barley vs. Kale — In-Depth Nutrition Comparison
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Significant differences between barley and kale
- Barley has more selenium, vitamin B3, carbs, and fiber; however, kale is richer in vitamin K, vitamin A, vitamin C, manganese, calcium, and copper.
- Kale covers your daily vitamin K needs 680% more than barley.
- Kale has 10 times less selenium than barley. Barley has 8.6µg of selenium, while kale has 0.9µg.
Specific food types used in this comparison are Barley, pearled, cooked and Kale, cooked, boiled, drained, without salt.
Infographic
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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.
| Contains more MagnesiumMagnesium | +22.2% |
| Contains more IronIron | +47.8% |
| Contains more ZincZinc | +241.7% |
| Contains more PhosphorusPhosphorus | +92.9% |
| Contains less SodiumSodium | -87% |
| Contains more SeleniumSelenium | +855.6% |
| Contains more CalciumCalcium | +554.5% |
| Contains more PotassiumPotassium | +145.2% |
| Contains more CopperCopper | +48.6% |
| Contains more ManganeseManganese | +60.6% |
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.
| Contains more Vitamin B1Vitamin B1 | +56.6% |
| Contains more Vitamin B3Vitamin B3 | +312.6% |
| Contains more Vitamin B5Vitamin B5 | +175.5% |
| Contains more FolateFolate | +23.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +8400% |
| Contains more Vitamin B2Vitamin B2 | +12.9% |
| Contains more Vitamin B6Vitamin B6 | +20% |
| Contains more Vitamin KVitamin K | +102025% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.8µg | 817µg | 680% |
| Vitamin A | 0µg | 681µg | 76% |
| Vitamin C | 0mg | 41mg | 46% |
| Selenium | 8.6µg | 0.9µg | 14% |
| Vitamin B3 | 2.063mg | 0.5mg | 10% |
| Carbs | 28.22g | 5.63g | 8% |
| Fiber | 3.8g | 2g | 7% |
| Manganese | 0.259mg | 0.416mg | 7% |
| Calcium | 11mg | 72mg | 6% |
| Copper | 0.105mg | 0.156mg | 6% |
| Vitamin E | 0.01mg | 0.85mg | 6% |
| Calories | 123kcal | 28kcal | 5% |
| Iron | 1.33mg | 0.9mg | 5% |
| Zinc | 0.82mg | 0.24mg | 5% |
| Potassium | 93mg | 228mg | 4% |
| Phosphorus | 54mg | 28mg | 4% |
| Vitamin B1 | 0.083mg | 0.053mg | 3% |
| Vitamin B5 | 0.135mg | 0.049mg | 2% |
| Vitamin B6 | 0.115mg | 0.138mg | 2% |
| Choline | 13.4mg | 0.4mg | 2% |
| Protein | 2.26g | 1.9g | 1% |
| Magnesium | 22mg | 18mg | 1% |
| Sodium | 3mg | 23mg | 1% |
| Vitamin B2 | 0.062mg | 0.07mg | 1% |
| Folate | 16µg | 13µg | 1% |
| Protein per 100 calories | 1.8g | 6.8g | N/A |
| Calories per 10 g protein | 544kcal | 147kcal | N/A |
| Weight per 100 calories | 81g | 357g | N/A |
| Fats | 0.44g | 0.4g | 0% |
| Net carbs | 24.42g | 3.63g | N/A |
| Sugar | 0.28g | 1.25g | N/A |
| Saturated fat | 0.093g | 0.052g | 0% |
| Monounsaturated fat | 0.057g | 0.03g | 0% |
| Polyunsaturated fat | 0.214g | 0.193g | 0% |
| Tryptophan | 0.038mg | 0.023mg | 0% |
| Threonine | 0.077mg | 0.085mg | 0% |
| Isoleucine | 0.083mg | 0.114mg | 0% |
| Leucine | 0.154mg | 0.133mg | 0% |
| Lysine | 0.084mg | 0.114mg | 0% |
| Methionine | 0.043mg | 0.018mg | 0% |
| Phenylalanine | 0.127mg | 0.097mg | 0% |
| Valine | 0.111mg | 0.104mg | 0% |
| Histidine | 0.051mg | 0.04mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +18.9% |
| Contains more CarbsCarbs | +401.2% |
| Contains more WaterWater | +32.6% |
~equal in
Fats
~0.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +90% |
| Contains less Sat. FatSaturated fat | -44.1% |
~equal in
Polyunsaturated fat
~0.193g
