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  6. Leek vs. Barley

Leek vs. Barley — In-Depth Nutrition Comparison

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Important differences between leeks and barley

  • Leeks have more vitamin K, vitamin C, folate, manganese, iron, vitamin A, and vitamin B6; however, barley has more selenium, vitamin B3, and fiber.
  • Leeks' daily need coverage for vitamin K is 39% more.

The food varieties used in the comparison are Leeks, (bulb and lower leaf-portion), raw and Barley, pearled, cooked.

Infographic

Leek 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.
Leek
Leek
6
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%
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%
Contains more MagnesiumMagnesium +27.3%
Contains more CalciumCalcium +436.4%
Contains more PotassiumPotassium +93.5%
Contains more IronIron +57.9%
Contains more CopperCopper +14.3%
Contains more ManganeseManganese +85.7%
Contains more ZincZinc +583.3%
Contains more PhosphorusPhosphorus +54.3%
Contains less SodiumSodium -85%
Contains more SeleniumSelenium +760%

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
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 40% 0% 28% 18% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48%
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 +9100%
Contains more Vitamin B6Vitamin B6 +102.6%
Contains more Vitamin KVitamin K +5775%
Contains more FolateFolate +300%
Contains more Vitamin B1Vitamin B1 +38.3%
Contains more Vitamin B2Vitamin B2 +106.7%
Contains more Vitamin B3Vitamin B3 +415.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.135mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Barley DV% diff.
Vitamin K 47µg 0.8µg 39%
Selenium 1µg 8.6µg 14%
Vitamin C 12mg 0mg 13%
Folate 64µg 16µg 12%
Iron 2.1mg 1.33mg 10%
Manganese 0.481mg 0.259mg 10%
Vitamin B3 0.4mg 2.063mg 10%
Vitamin A 83µg 0µg 9%
Vitamin B6 0.233mg 0.115mg 9%
Fiber 1.8g 3.8g 8%
Zinc 0.12mg 0.82mg 6%
Vitamin E 0.92mg 0.01mg 6%
Carbs 14.15g 28.22g 5%
Calcium 59mg 11mg 5%
Calories 61kcal 123kcal 3%
Potassium 180mg 93mg 3%
Phosphorus 35mg 54mg 3%
Protein 1.5g 2.26g 2%
Copper 0.12mg 0.105mg 2%
Vitamin B1 0.06mg 0.083mg 2%
Vitamin B2 0.03mg 0.062mg 2%
Magnesium 28mg 22mg 1%
Sodium 20mg 3mg 1%
Choline 9.5mg 13.4mg 1%
Protein per 100 calories 2.5g 1.8g N/A
Calories per 10 g protein 407kcal 544kcal N/A
Weight per 100 calories 164g 81g N/A
Fats 0.3g 0.44g 0%
Net carbs 12.35g 24.42g N/A
Sugar 3.9g 0.28g N/A
Vitamin B5 0.14mg 0.135mg 0%
Saturated fat 0.04g 0.093g 0%
Monounsaturated fat 0.004g 0.057g 0%
Polyunsaturated fat 0.166g 0.214g 0%
Tryptophan 0.012mg 0.038mg 0%
Threonine 0.063mg 0.077mg 0%
Isoleucine 0.052mg 0.083mg 0%
Leucine 0.096mg 0.154mg 0%
Lysine 0.078mg 0.084mg 0%
Methionine 0.018mg 0.043mg 0%
Phenylalanine 0.055mg 0.127mg 0%
Valine 0.056mg 0.111mg 0%
Histidine 0.025mg 0.051mg 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
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 +20.6%
Contains more ProteinProtein +50.7%
Contains more FatsFats +46.7%
Contains more CarbsCarbs +99.4%

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
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 -57%
Contains more Mono. FatMonounsaturated fat +1325%
Contains more Poly. FatPolyunsaturated fat +28.9%

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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 - 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.