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Lettuce vs. Barley — In-Depth Nutrition Comparison

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How are lettuce and barley different?

  • Lettuce is higher in vitamin A, vitamin K, vitamin C, and folate; however, barley is richer in selenium, vitamin B3, fiber, copper, iron, and zinc.
  • Daily need coverage for vitamin A for lettuce is 148% higher.

Lettuce, green leaf, raw and Barley, pearled, cooked are the varieties used in this article.

Infographic

Lettuce vs Barley infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
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 +227.3%
Contains more PotassiumPotassium +108.6%
Contains more MagnesiumMagnesium +69.2%
Contains more IronIron +54.7%
Contains more CopperCopper +262.1%
Contains more ZincZinc +355.6%
Contains more PhosphorusPhosphorus +86.2%
Contains less SodiumSodium -89.3%
Contains more SeleniumSelenium +1333.3%
~equal in Manganese ~0.259mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the 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 31% 0% 123% 4.4% 18% 18% 7% 8% 21% 0% 316% 29%
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 +2100%
Contains more Vitamin B2Vitamin B2 +29%
Contains more Vitamin KVitamin K +15687.5%
Contains more FolateFolate +137.5%
Contains more Vitamin B1Vitamin B1 +18.6%
Contains more Vitamin B3Vitamin B3 +450.1%
Contains more Vitamin B6Vitamin B6 +27.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.135mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lettuce Barley DV% diff.
Vitamin K 126.3µg 0.8µg 105%
Vitamin A 370µg 0µg 41%
Selenium 0.6µg 8.6µg 15%
Vitamin B3 0.375mg 2.063mg 11%
Vitamin C 9.2mg 0mg 10%
Fiber 1.3g 3.8g 10%
Carbs 2.87g 28.22g 8%
Copper 0.029mg 0.105mg 8%
Iron 0.86mg 1.33mg 6%
Zinc 0.18mg 0.82mg 6%
Folate 38µg 16µg 6%
Calories 15kcal 123kcal 5%
Phosphorus 29mg 54mg 4%
Calcium 36mg 11mg 3%
Potassium 194mg 93mg 3%
Protein 1.36g 2.26g 2%
Magnesium 13mg 22mg 2%
Vitamin B6 0.09mg 0.115mg 2%
Sodium 28mg 3mg 1%
Vitamin E 0.22mg 0.01mg 1%
Vitamin B1 0.07mg 0.083mg 1%
Vitamin B2 0.08mg 0.062mg 1%
Polyunsaturated fat 0.082g 0.214g 1%
Fructose 0.43g 1%
Protein per 100 calories 9.1g 1.8g N/A
Calories per 10 g protein 110kcal 544kcal N/A
Weight per 100 calories 667g 81g N/A
Fats 0.15g 0.44g 0%
Net carbs 1.57g 24.42g N/A
Sugar 0.78g 0.28g N/A
Manganese 0.25mg 0.259mg 0%
Vitamin B5 0.134mg 0.135mg 0%
Choline 13.6mg 13.4mg 0%
Saturated fat 0.02g 0.093g 0%
Monounsaturated fat 0.006g 0.057g 0%
Tryptophan 0.009mg 0.038mg 0%
Threonine 0.059mg 0.077mg 0%
Isoleucine 0.084mg 0.083mg 0%
Leucine 0.079mg 0.154mg 0%
Lysine 0.084mg 0.084mg 0%
Methionine 0.016mg 0.043mg 0%
Phenylalanine 0.055mg 0.127mg 0%
Valine 0.07mg 0.111mg 0%
Histidine 0.022mg 0.051mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 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 +38.1%
Contains more OtherOther +128.6%
Contains more ProteinProtein +66.2%
Contains more FatsFats +193.3%
Contains more CarbsCarbs +883.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 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 -78.5%
Contains more Mono. FatMonounsaturated fat +850%
Contains more Poly. FatPolyunsaturated fat +161%

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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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.