Kale.World
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Barley vs Lentils
CALORIC DENSITY
Barley, hulled
Lentils, mature seeds, ckd, bld, w/salt
3.54
1.14
20004
16370

First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.

*All our data comes from the USDA Nutrient Database.
Barley
Lentils
Protein = 7g
Protein = 16g
Carbohydrates = 42g
Carbohydrates = 34g
Fat = 1g
Fat = 1g
Fiber = 10g
Fiber = 14g
Monounsaturated = 0g
Monounsaturated = 0g
Polyunsaturated = 1g
Polyunsaturated = 0g
Saturated Fat = 0g
Saturated Fat = 0g
Nutrient barley lentils
Protein 7g 16g
Carbohydrate 42g 34g
Fiber 10g 14g
Fat 1g 1g
Monounsat. Fat 0g 1g
Polyunsat. Fat 1g 0g
Saturated Fat 0g 0g
barley
Note: the chart below maxes out at 20, so you can see better.

Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.

Choline = 0%
Choline = 14%
Vitamin A = 0%
Vitamin A = 0%
Vitamin C = 0%
Vitamin C = 4%
Vitamin E = 3%
Vitamin E = 2%
Vitamin K = 2%
Vitamin K = 4%
Nutrientbarleylentils
Choline0%14%
Vitamin A0%0%
Vitamin C0%4%
Vitamin E3%2%
Vitamin K2%4%

Barley are a good source of Thiamin, Niacin, Magnesium, Phosphorus, Iron. Lentils are a good source of Thiamin, Pantothenic Acid, Vitamin B6, Zinc. Lentils are a great source of Phosphorus, Iron.

lentils

And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)

Vitamin B1 = 37%
Vitamin B1 = 30%
Vitamin B2 = 15%
Vitamin B2 = 12%
Vitamin B3 = 22%
Vitamin B3 = 16%
Vitamin B5 = 3%
Vitamin B5 = 22%
Vitamin B6 = 16%
Vitamin B6 = 28%
Vitamin B12 = 0%
Vitamin B12 = 0%
Nutrientbarleylentils
Vitamin B137%30%
Vitamin B215%12%
Vitamin B322%16%
Vitamin B53%22%
Vitamin B616%28%
Vitamin B120%0%

Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.

Sodium = 0%
Sodium = 28%
Potassium = 7%
Potassium = 18%
Calcium = 4%
Calcium = 7%
Magnesium = 21%
Magnesium = 18%
Phosphorus = 26%
Phosphorus = 54%
Iron = 34%
Iron = 97%
Manganese = 48%
Manganese = 38%
Selenium = 47%
Selenium = 11%
Copper = 28%
Copper = 44%
Zinc = 17%
Zinc = 24%
Nutrientbarleylentils
Sodium0%28%
Potasium7%18%
Calcium4%7%
Magnesium21%18%
Phosphorus26%54%
Iron34%97%
Manganese48%38%
Selenium47%11%
Copper28%44%
Zinc17%24%

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Kale.World is all about nutritional density – all our findings are normalized on a per calorie basis, making it easier to compare various foods.

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