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  6. Escarole vs. Barley

Escarole vs. Barley — In-Depth Nutrition Comparison

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Significant differences between escarole and barley

  • Escarole has more vitamin K, folate, vitamin B5, vitamin A, and manganese; however, barley is richer in selenium, vitamin B3, carbs, iron, and vitamin B6.
  • Escarole covers your daily vitamin K needs 176% more than barley.
  • Barley has a higher glycemic index. The glycemic index of barley is 28, while the glycemic index of escarole is 0.

Specific food types used in this comparison are Escarole, cooked, boiled, drained, no salt added and Barley, pearled, cooked.

Infographic

Escarole vs Barley 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 9.3% 14% 22% 27% 29% 19% 9.4% 2.5% 50% 1.1%
Barley
Barley
7
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%
Contains more CalciumCalcium +318.2%
Contains more PotassiumPotassium +163.4%
Contains more ManganeseManganese +48.6%
Contains more MagnesiumMagnesium +69.2%
Contains more IronIron +84.7%
Contains more CopperCopper +20.7%
Contains more ZincZinc +18.8%
Contains more PhosphorusPhosphorus +145.5%
Contains less SodiumSodium -84.2%
Contains more SeleniumSelenium +4200%

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 11% 0% 31% 8% 15% 14% 5.9% 50% 3.7% 0% 530% 59%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3900%
Contains more Vitamin B5Vitamin B5 +511.9%
Contains more Vitamin KVitamin K +26387.5%
Contains more FolateFolate +387.5%
Contains more Vitamin B1Vitamin B1 +40.7%
Contains more Vitamin B3Vitamin B3 +561.2%
Contains more Vitamin B6Vitamin B6 +618.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.062mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Escarole Barley DV% diff.
Vitamin K 211.9µg 0.8µg 176%
Folate 78µg 16µg 16%
Selenium 0.2µg 8.6µg 15%
Vitamin B5 0.826mg 0.135mg 14%
Vitamin B3 0.312mg 2.063mg 11%
Vitamin A 94µg 0µg 10%
Carbs 3.07g 28.22g 8%
Iron 0.72mg 1.33mg 8%
Vitamin B6 0.016mg 0.115mg 8%
Calories 19kcal 123kcal 5%
Phosphorus 22mg 54mg 5%
Manganese 0.385mg 0.259mg 5%
Vitamin C 3.3mg 0mg 4%
Calcium 46mg 11mg 4%
Potassium 245mg 93mg 4%
Fiber 2.8g 3.8g 4%
Vitamin E 0.4mg 0.01mg 3%
Protein 1.15g 2.26g 2%
Magnesium 13mg 22mg 2%
Copper 0.087mg 0.105mg 2%
Vitamin B1 0.059mg 0.083mg 2%
Zinc 0.69mg 0.82mg 1%
Sodium 19mg 3mg 1%
Polyunsaturated fat 0.081g 0.214g 1%
Protein per 100 calories 6.1g 1.8g N/A
Calories per 10 g protein 165kcal 544kcal N/A
Weight per 100 calories 526g 81g N/A
Fats 0.18g 0.44g 0%
Net carbs 0.27g 24.42g N/A
Sugar 0.23g 0.28g N/A
Vitamin B2 0.062mg 0.062mg 0%
Choline 15.4mg 13.4mg 0%
Saturated fat 0.042g 0.093g 0%
Monounsaturated fat 0.004g 0.057g 0%
Tryptophan 0.005mg 0.038mg 0%
Threonine 0.046mg 0.077mg 0%
Isoleucine 0.066mg 0.083mg 0%
Leucine 0.09mg 0.154mg 0%
Lysine 0.058mg 0.084mg 0%
Methionine 0.013mg 0.043mg 0%
Phenylalanine 0.049mg 0.127mg 0%
Valine 0.058mg 0.111mg 0%
Histidine 0.021mg 0.051mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
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
Contains more WaterWater +37%
Contains more ProteinProtein +96.5%
Contains more FatsFats +144.4%
Contains more CarbsCarbs +819.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 3% 64%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.081 g
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
Contains less Sat. FatSaturated fat -54.8%
Contains more Mono. FatMonounsaturated fat +1325%
Contains more Poly. FatPolyunsaturated fat +164.2%

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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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/nutrients
  2. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170285/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.