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  6. Watercress vs. Barley

Watercress vs. Barley — In-Depth Nutrition Comparison

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What are the differences between watercress and barley?

  • Watercress is higher in vitamin K, vitamin C, vitamin A, calcium, and potassium, yet barley is higher in iron, selenium, fiber, vitamin B3, and carbs.
  • Watercress's daily need coverage for vitamin K is 208% more.

We used Watercress, raw and Barley, pearled, cooked types in this article.

Infographic

Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Barley
Barley
5
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 +990.9%
Contains more PotassiumPotassium +254.8%
Contains more IronIron +565%
Contains more CopperCopper +36.4%
Contains more ZincZinc +645.5%
Contains less SodiumSodium -92.7%
Contains more SeleniumSelenium +855.6%
~equal in Magnesium ~22mg
~equal in Phosphorus ~54mg
~equal in Manganese ~0.259mg

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 143% 0% 53% 20% 23% 28% 3.8% 19% 30% 0% 625% 6.8%
Barley
Barley
2
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 +9900%
Contains more Vitamin B2Vitamin B2 +93.5%
Contains more Vitamin B5Vitamin B5 +129.6%
Contains more Vitamin B6Vitamin B6 +12.2%
Contains more Vitamin KVitamin K +31150%
Contains more Vitamin B3Vitamin B3 +931.5%
Contains more FolateFolate +77.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.083mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Barley DV% diff.
Vitamin K 250µg 0.8µg 208%
Vitamin C 43mg 0mg 48%
Vitamin A 160µg 0µg 18%
Iron 0.2mg 1.33mg 14%
Selenium 0.9µg 8.6µg 14%
Fiber 0.5g 3.8g 13%
Vitamin B3 0.2mg 2.063mg 12%
Calcium 120mg 11mg 11%
Carbs 1.29g 28.22g 9%
Potassium 330mg 93mg 7%
Vitamin E 1mg 0.01mg 7%
Calories 11kcal 123kcal 6%
Zinc 0.11mg 0.82mg 6%
Vitamin B2 0.12mg 0.062mg 4%
Vitamin B5 0.31mg 0.135mg 4%
Copper 0.077mg 0.105mg 3%
Sodium 41mg 3mg 2%
Folate 9µg 16µg 2%
Fats 0.1g 0.44g 1%
Phosphorus 60mg 54mg 1%
Manganese 0.244mg 0.259mg 1%
Vitamin B1 0.09mg 0.083mg 1%
Vitamin B6 0.129mg 0.115mg 1%
Choline 9mg 13.4mg 1%
Polyunsaturated fat 0.035g 0.214g 1%
Protein 2.3g 2.26g 0%
Protein per 100 calories 21g 1.8g N/A
Calories per 10 g protein 48kcal 544kcal N/A
Weight per 100 calories 909g 81g N/A
Net carbs 0.79g 24.42g N/A
Magnesium 21mg 22mg 0%
Sugar 0.2g 0.28g N/A
Saturated fat 0.027g 0.093g 0%
Monounsaturated fat 0.008g 0.057g 0%
Tryptophan 0.03mg 0.038mg 0%
Threonine 0.133mg 0.077mg 0%
Isoleucine 0.093mg 0.083mg 0%
Leucine 0.166mg 0.154mg 0%
Lysine 0.134mg 0.084mg 0%
Methionine 0.02mg 0.043mg 0%
Phenylalanine 0.114mg 0.127mg 0%
Valine 0.137mg 0.111mg 0%
Histidine 0.04mg 0.051mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Barley
Barley
2
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 +38.2%
Contains more FatsFats +340%
Contains more CarbsCarbs +2087.6%
~equal in Protein ~2.26g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 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 -71%
Contains more Mono. FatMonounsaturated fat +612.5%
Contains more Poly. FatPolyunsaturated fat +511.4%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.