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  6. Barley vs. Marrow-stem Kale

Barley vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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What are the differences between barley and marrow-stem Kale?

  • Barley is higher in selenium, iron, and vitamin B3, yet marrow-stem Kale is higher in vitamin K, vitamin C, folate, vitamin A, calcium, manganese, and vitamin E.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% more.
  • Barley has 7 times more selenium than marrow-stem Kale. While barley has 8.6µg of selenium, marrow-stem Kale has only 1.3µg.

We used Barley, pearled, cooked and Collards, raw types in this article.

Infographic

Barley vs Marrow-stem Kale 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.
Barley
Barley
6
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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more IronIron +183%
Contains more CopperCopper +128.3%
Contains more ZincZinc +290.5%
Contains more PhosphorusPhosphorus +116%
Contains less SodiumSodium -82.4%
Contains more SeleniumSelenium +561.5%
Contains more MagnesiumMagnesium +22.7%
Contains more CalciumCalcium +2009.1%
Contains more PotassiumPotassium +129%
Contains more ManganeseManganese +154.1%

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.
Barley
Barley
2
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 118% 0% 84% 45% 14% 30% 14% 16% 38% 0% 1093% 97%
Contains more Vitamin B1Vitamin B1 +53.7%
Contains more Vitamin B3Vitamin B3 +178%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +22500%
Contains more Vitamin B2Vitamin B2 +109.7%
Contains more Vitamin B5Vitamin B5 +97.8%
Contains more Vitamin B6Vitamin B6 +43.5%
Contains more Vitamin KVitamin K +54537.5%
Contains more FolateFolate +706.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley Marrow-stem Kale DV% diff.
Vitamin K 0.8µg 437.1µg 364%
Vitamin C 0mg 35.3mg 39%
Vitamin A 0µg 251µg 28%
Folate 16µg 129µg 28%
Calcium 11mg 232mg 22%
Manganese 0.259mg 0.658mg 17%
Vitamin E 0.01mg 2.26mg 15%
Selenium 8.6µg 1.3µg 13%
Iron 1.33mg 0.47mg 11%
Carbs 28.22g 5.42g 8%
Vitamin B3 2.063mg 0.742mg 8%
Copper 0.105mg 0.046mg 7%
Zinc 0.82mg 0.21mg 6%
Calories 123kcal 32kcal 5%
Vitamin B2 0.062mg 0.13mg 5%
Potassium 93mg 213mg 4%
Phosphorus 54mg 25mg 4%
Vitamin B6 0.115mg 0.165mg 4%
Vitamin B5 0.135mg 0.267mg 3%
Protein 2.26g 3.02g 2%
Vitamin B1 0.083mg 0.054mg 2%
Choline 13.4mg 23.2mg 2%
Magnesium 22mg 27mg 1%
Fiber 3.8g 4g 1%
Sodium 3mg 17mg 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 313g N/A
Fats 0.44g 0.61g 0%
Net carbs 24.42g 1.42g N/A
Sugar 0.28g 0.46g N/A
Saturated fat 0.093g 0.055g 0%
Monounsaturated fat 0.057g 0.03g 0%
Polyunsaturated fat 0.214g 0.201g 0%
Tryptophan 0.038mg 0.031mg 0%
Threonine 0.077mg 0.086mg 0%
Isoleucine 0.083mg 0.1mg 0%
Leucine 0.154mg 0.151mg 0%
Lysine 0.084mg 0.117mg 0%
Methionine 0.043mg 0.033mg 0%
Phenylalanine 0.127mg 0.087mg 0%
Valine 0.111mg 0.12mg 0%
Histidine 0.051mg 0.047mg 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% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more CarbsCarbs +420.7%
Contains more ProteinProtein +33.6%
Contains more FatsFats +38.6%
Contains more WaterWater +30.3%

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +90%
Contains less Sat. FatSaturated fat -40.9%
~equal in Polyunsaturated fat ~0.201g

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.