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  6. Leek vs. Barley flour

Leek vs. Barley flour — In-Depth Nutrition Comparison

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What are the main differences between leeks and barley flour?

  • Leeks are richer in vitamin K, yet barley flour is richer in selenium, phosphorus, vitamin B3, fiber, vitamin B1, copper, manganese, protein, and carbs.
  • Barley flour's daily need coverage for selenium is 67% higher.
  • Leeks have 21 times more vitamin K than barley flour. Leeks have 47µg of vitamin K, while barley flour has 2.2µg.
  • Leeks have a lower glycemic index than barley flour.

We used Leeks, (bulb and lower leaf-portion), raw and Barley flour or meal types in this comparison.

Infographic

Leek vs Barley flour 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.
Leek
Leek
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 9.6% 27% 101% 114% 55% 127% 0.52% 135% 206%
Contains more CalciumCalcium +84.4%
Contains more MagnesiumMagnesium +242.9%
Contains more PotassiumPotassium +71.7%
Contains more IronIron +27.6%
Contains more CopperCopper +185.8%
Contains more ZincZinc +1566.7%
Contains more PhosphorusPhosphorus +745.7%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +115%
Contains more SeleniumSelenium +3670%

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.
Leek
Leek
5
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 40% 0% 28% 18% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48%
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% 11% 93% 26% 118% 8.7% 91% 0% 5.5% 6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +61.4%
Contains more Vitamin KVitamin K +2036.4%
Contains more FolateFolate +700%
Contains more Vitamin B1Vitamin B1 +516.7%
Contains more Vitamin B2Vitamin B2 +280%
Contains more Vitamin B3Vitamin B3 +1467.3%
Contains more Vitamin B6Vitamin B6 +70%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.145mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Barley flour DV% diff.
Selenium 1µg 37.7µg 67%
Phosphorus 35mg 296mg 37%
Vitamin B3 0.4mg 6.269mg 37%
Vitamin K 47µg 2.2µg 37%
Fiber 1.8g 10.1g 33%
Vitamin B1 0.06mg 0.37mg 26%
Copper 0.12mg 0.343mg 25%
Manganese 0.481mg 1.034mg 24%
Carbs 14.15g 74.52g 20%
Protein 1.5g 10.5g 18%
Zinc 0.12mg 2mg 17%
Magnesium 28mg 96mg 16%
Calories 61kcal 345kcal 14%
Folate 64µg 8µg 14%
Vitamin C 12mg 0mg 13%
Vitamin B6 0.233mg 0.396mg 13%
Vitamin A 83µg 0µg 9%
Iron 2.1mg 2.68mg 7%
Vitamin B2 0.03mg 0.114mg 6%
Choline 9.5mg 37.8mg 5%
Potassium 180mg 309mg 4%
Polyunsaturated fat 0.166g 0.771g 4%
Calcium 59mg 32mg 3%
Fats 0.3g 1.6g 2%
Vitamin E 0.92mg 0.57mg 2%
Sodium 20mg 4mg 1%
Saturated fat 0.04g 0.335g 1%
Monounsaturated fat 0.004g 0.205g 1%
Protein per 100 calories 2.5g 3g N/A
Calories per 10 g protein 407kcal 329kcal N/A
Weight per 100 calories 164g 29g N/A
Net carbs 12.35g 64.42g N/A
Sugar 3.9g 0.8g N/A
Vitamin B5 0.14mg 0.145mg 0%
Tryptophan 0.012mg 0.175mg 0%
Threonine 0.063mg 0.356mg 0%
Isoleucine 0.052mg 0.383mg 0%
Leucine 0.096mg 0.713mg 0%
Lysine 0.078mg 0.391mg 0%
Methionine 0.018mg 0.202mg 0%
Phenylalanine 0.055mg 0.589mg 0%
Valine 0.056mg 0.515mg 0%
Histidine 0.025mg 0.236mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
11% 75% 12%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 74.52 g
Water: 12.11 g
Other: 1.27 g
Contains more WaterWater +585.4%
Contains more ProteinProtein +600%
Contains more FatsFats +433.3%
Contains more CarbsCarbs +426.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
26% 16% 59%
Saturated fat: Sat. Fat 0.335 g
Monounsaturated fat: Mono. Fat 0.205 g
Polyunsaturated fat: Poly. Fat 0.771 g
Contains less Sat. FatSaturated fat -88.1%
Contains more Mono. FatMonounsaturated fat +5025%
Contains more Poly. FatPolyunsaturated fat +364.5%

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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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/nutrients
  2. Barley flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169739/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.