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  6. Barley flour vs. Bran

Barley flour vs. Bran — In-Depth Nutrition Comparison

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The main differences between Barley flour and Bran

  • Bran contains less Selenium, Vitamin B3, Copper, Fiber, Vitamin B6, Phosphorus, Iron, Vitamin B1, Zinc, and Magnesium than Barley flour.
  • Daily need coverage for Selenium from Barley flour is 55% higher.
  • Bran has 44 times less Vitamin B3 than Barley flour. Barley flour has 6.269mg of Vitamin B3, while Bran has 0.144mg.

Food types used in this article are Barley flour or meal and Oat bran, cooked.

Infographic

Barley flour vs Bran 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 69% 9.6% 27% 101% 114% 55% 127% 0.52% 135% 206%
Bran
Bran
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more MagnesiumMagnesium +140%
Contains more CalciumCalcium +220%
Contains more PotassiumPotassium +235.9%
Contains more IronIron +204.5%
Contains more CopperCopper +419.7%
Contains more ZincZinc +277.4%
Contains more PhosphorusPhosphorus +148.7%
Contains more SeleniumSelenium +389.6%
Contains less SodiumSodium -75%
~equal in Manganese ~0.964mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 11% 0% 93% 26% 118% 8.7% 91% 0% 5.5% 6% 21%
Bran
Bran
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +131.3%
Contains more Vitamin B2Vitamin B2 +235.3%
Contains more Vitamin B3Vitamin B3 +4253.5%
Contains more Vitamin B6Vitamin B6 +1484%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +33.3%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +49.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 75% 12%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 74.52 g
Water: 12.11 g
Other: 1.27 g
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +227.1%
Contains more FatsFats +86%
Contains more CarbsCarbs +551.4%
Contains more OtherOther +159.2%
Contains more WaterWater +593.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 16% 59%
Saturated Fat: Sat. Fat 0.335 g
Monounsaturated Fat: Mono. Fat 0.205 g
Polyunsaturated fat: Poly. Fat 0.771 g
Bran
Bran
2
21% 37% 43%
Saturated Fat: Sat. Fat 0.163 g
Monounsaturated Fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains more Poly. FatPolyunsaturated fat +127.4%
Contains less Sat. FatSaturated Fat -51.3%
Contains more Mono. FatMonounsaturated Fat +42%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Barley flour Bran
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Barley flour Bran Opinion
Calories 345kcal 40kcal Barley flour
Protein 10.5g 3.21g Barley flour
Fats 1.6g 0.86g Barley flour
Net carbs 64.42g 8.84g Barley flour
Carbs 74.52g 11.44g Barley flour
Magnesium 96mg 40mg Barley flour
Calcium 32mg 10mg Barley flour
Potassium 309mg 92mg Barley flour
Iron 2.68mg 0.88mg Barley flour
Sugar 0.8g Bran
Fiber 10.1g 2.6g Barley flour
Copper 0.343mg 0.066mg Barley flour
Zinc 2mg 0.53mg Barley flour
Phosphorus 296mg 119mg Barley flour
Sodium 4mg 1mg Bran
Vitamin E 0.57mg Barley flour
Manganese 1.034mg 0.964mg Barley flour
Selenium 37.7µg 7.7µg Barley flour
Vitamin B1 0.37mg 0.16mg Barley flour
Vitamin B2 0.114mg 0.034mg Barley flour
Vitamin B3 6.269mg 0.144mg Barley flour
Vitamin B5 0.145mg 0.217mg Bran
Vitamin B6 0.396mg 0.025mg Barley flour
Vitamin K 2.2µg Barley flour
Folate 8µg 6µg Barley flour
Choline 37.8mg Barley flour
Saturated Fat 0.335g 0.163g Bran
Monounsaturated Fat 0.205g 0.291g Bran
Polyunsaturated fat 0.771g 0.339g Barley flour
Tryptophan 0.175mg 0.057mg Barley flour
Threonine 0.356mg 0.086mg Barley flour
Isoleucine 0.383mg 0.114mg Barley flour
Leucine 0.713mg 0.235mg Barley flour
Lysine 0.391mg 0.13mg Barley flour
Methionine 0.202mg 0.057mg Barley flour
Phenylalanine 0.589mg 0.155mg Barley flour
Valine 0.515mg 0.165mg Barley flour
Histidine 0.236mg 0.07mg Barley flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley flour Bran
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
Barley flour
6%
Bran
Minerals Daily Need Coverage Score
84%
Barley flour
33%
Bran

Comparison summary

Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.172g)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Barley flour
Barley flour is relatively richer in minerals
Which food is richer in vitamins?
Barley flour
Barley flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Barley flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169739/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.