Spinach vs. Barley — In-Depth Nutrition Comparison

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The main differences between spinach and barley

Spinach is richer in vitamin K, vitamin A, folate, manganese, iron, magnesium, vitamin E, vitamin B2, and calcium, yet barley is richer in selenium.
Daily need coverage for vitamin K for spinach is 411% higher.
Spinach contains 1497 times more vitamin A than barley. Spinach contains 10481 IU of vitamin A, while barley contains 7 IU.

Food types used in this article are Spinach, cooked, boiled, drained, without salt and Barley, pearled, cooked.

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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.

Spinach

Barley

Contains more MagnesiumMagnesium	+295.5%
Contains more CalciumCalcium	+1136.4%
Contains more PotassiumPotassium	+401.1%
Contains more IronIron	+168.4%
Contains more CopperCopper	+65.7%
Contains more ManganeseManganese	+261%

Contains less SodiumSodium	-95.7%
Contains more SeleniumSelenium	+473.3%

~equal in Zinc ~0.82mg

~equal in Phosphorus ~54mg

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.

Spinach

Barley

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+20700%
Contains more Vitamin B1Vitamin B1	+14.5%
Contains more Vitamin B2Vitamin B2	+280.6%
Contains more Vitamin B6Vitamin B6	+110.4%
Contains more Vitamin KVitamin K	+61600%
Contains more FolateFolate	+812.5%

Contains more Vitamin B3Vitamin B3

+321%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.135mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	493.6µg	0.8µg	411%
Vitamin A	524µg	0µg	58%
Folate	146µg	16µg	33%
Manganese	0.935mg	0.259mg	29%
Iron	3.57mg	1.33mg	28%
Magnesium	87mg	22mg	15%
Vitamin E	2.08mg	0.01mg	14%
Calcium	136mg	11mg	13%
Selenium	1.5µg	8.6µg	13%
Vitamin B2	0.236mg	0.062mg	13%
Vitamin C	9.8mg	0mg	11%
Potassium	466mg	93mg	11%
Vitamin B3	0.49mg	2.063mg	10%
Vitamin B6	0.242mg	0.115mg	10%
Carbs	3.75g	28.22g	8%
Copper	0.174mg	0.105mg	8%
Fiber	2.4g	3.8g	6%
Calories	23kcal	123kcal	5%
Sodium	70mg	3mg	3%
Protein	2.97g	2.26g	1%
Zinc	0.76mg	0.82mg	1%
Vitamin B1	0.095mg	0.083mg	1%
Choline	19.7mg	13.4mg	1%
Polyunsaturated fat	0.109g	0.214g	1%
Protein per 100 calories	13g	1.8g	N/A
Calories per 10 g protein	77kcal	544kcal	N/A
Weight per 100 calories	435g	81g	N/A
Fats	0.26g	0.44g	0%
Net carbs	1.35g	24.42g	N/A
Sugar	0.43g	0.28g	N/A
Phosphorus	56mg	54mg	0%
Vitamin B5	0.145mg	0.135mg	0%
Saturated fat	0.043g	0.093g	0%
Monounsaturated fat	0.006g	0.057g	0%
Tryptophan	0.04mg	0.038mg	0%
Threonine	0.127mg	0.077mg	0%
Isoleucine	0.152mg	0.083mg	0%
Leucine	0.231mg	0.154mg	0%
Lysine	0.182mg	0.084mg	0%
Methionine	0.055mg	0.043mg	0%
Phenylalanine	0.134mg	0.127mg	0%
Valine	0.168mg	0.111mg	0%
Histidine	0.066mg	0.051mg	0%