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  6. Barley vs. Bran raw

Barley vs. Bran raw — In-Depth Nutrition Comparison

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What are the differences between barley and bran raw?

  • Barley is higher in vitamin B3, vitamin B6, and copper, yet bran raw is higher in manganese, phosphorus, vitamin B1, magnesium, vitamin B5, iron, and selenium.
  • Bran raw's daily need coverage for manganese is 160% more.
  • Barley has 5 times more vitamin B3 than bran raw. While barley has 4.604mg of vitamin B3, bran raw has only 0.934mg.
  • The glycemic index of barley is lower.

We used Barley, hulled and Oat bran, raw types in this article.

Infographic

Barley vs Bran raw 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.
Barley
Barley
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 95% 9.9% 40% 135% 166% 76% 113% 1.6% 253% 206%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CopperCopper +23.6%
Contains more MagnesiumMagnesium +76.7%
Contains more CalciumCalcium +75.8%
Contains more PotassiumPotassium +25.2%
Contains more IronIron +50.3%
Contains more ZincZinc +12.3%
Contains more PhosphorusPhosphorus +178%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +189.8%
Contains more SeleniumSelenium +19.9%

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.
Barley
Barley
4
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% 0.33% 11% 162% 66% 86% 17% 73% 0% 5.5% 14%
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% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +29.5%
Contains more Vitamin B3Vitamin B3 +392.9%
Contains more Vitamin B6Vitamin B6 +92.7%
Contains more Vitamin EVitamin E +77.2%
Contains more Vitamin B1Vitamin B1 +81.1%
Contains more Vitamin B5Vitamin B5 +429.8%
Contains more Vitamin KVitamin K +45.5%
Contains more FolateFolate +173.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley Bran raw DV% diff.
Manganese 1.943mg 5.63mg 160%
Phosphorus 264mg 734mg 67%
Vitamin B1 0.646mg 1.17mg 44%
Magnesium 133mg 235mg 24%
Vitamin B5 0.282mg 1.494mg 24%
Iron 3.6mg 5.41mg 23%
Vitamin B3 4.604mg 0.934mg 23%
Selenium 37.7µg 45.2µg 14%
Vitamin B6 0.318mg 0.165mg 12%
Copper 0.498mg 0.403mg 11%
Polyunsaturated fat 1.108g 2.766g 11%
Protein 12.48g 17.3g 10%
Fiber 17.3g 15.4g 8%
Folate 19µg 52µg 8%
Fats 2.3g 7.03g 7%
Choline 32.2mg 6%
Calories 354kcal 246kcal 5%
Vitamin B2 0.285mg 0.22mg 5%
Monounsaturated fat 0.295g 2.376g 5%
Saturated fat 0.482g 1.328g 4%
Calcium 33mg 58mg 3%
Potassium 452mg 566mg 3%
Zinc 2.77mg 3.11mg 3%
Vitamin E 0.57mg 1.01mg 3%
Carbs 73.48g 66.22g 2%
Vitamin K 2.2µg 3.2µg 1%
Protein per 100 calories 3.5g 7g N/A
Calories per 10 g protein 284kcal 142kcal N/A
Weight per 100 calories 28g 41g N/A
Unsaturated / Saturated Fat ratio 2.9 3.9 N/A
Net carbs 56.18g 50.82g N/A
Sugar 0.8g 1.45g N/A
Sodium 12mg 4mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.208mg 0.335mg 0%
Threonine 0.424mg 0.502mg 0%
Isoleucine 0.456mg 0.668mg 0%
Leucine 0.848mg 1.374mg 0%
Lysine 0.465mg 0.76mg 0%
Methionine 0.24mg 0.335mg 0%
Phenylalanine 0.7mg 0.908mg 0%
Valine 0.612mg 0.964mg 0%
Histidine 0.281mg 0.41mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
2
12% 2% 73% 9% 2%
Protein: 12.48 g
Fats: 2.3 g
Carbs: 73.48 g
Water: 9.44 g
Other: 2.3 g
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +44.1%
Contains more ProteinProtein +38.6%
Contains more FatsFats +205.7%
Contains more OtherOther +26.1%
~equal in Carbs ~66.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
1
26% 16% 59%
Saturated fat: Sat. Fat 0.482 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 1.108 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -63.7%
Contains more Mono. FatMonounsaturated fat +705.4%
Contains more Poly. FatPolyunsaturated fat +149.6%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170283/nutrients
  2. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.