Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Barley
  5. Compare
  6. Barley vs. Bran

Barley vs. Bran — In-Depth Nutrition Comparison

Compare

How are Barley and Bran different?

  • Barley is higher than Bran in Fiber, Selenium, Copper, Manganese, Vitamin B1, Iron, Vitamin B3, Vitamin B6, Magnesium, and Phosphorus.
  • Barley covers your daily need of Fiber 59% more than Bran.
  • Barley contains 32 times more Vitamin B3 than Bran. Barley contains 4.604mg of Vitamin B3, while Bran contains 0.144mg.

Barley, hulled and Oat bran, cooked types were used in this article.

Infographic

Barley 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.
Barley
Barley
9
:
1
Bran
Bran
Contains more Calcium +230%
Contains more Iron +309.1%
Contains more Magnesium +232.5%
Contains more Phosphorus +121.8%
Contains more Potassium +391.3%
Contains more Zinc +422.6%
Contains more Copper +654.5%
Contains more Manganese +101.6%
Contains more Selenium +389.6%
Contains less Sodium -91.7%
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 135% 95% 114% 40% 2% 76% 166% 254% 206%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +230%
Contains more Iron +309.1%
Contains more Magnesium +232.5%
Contains more Phosphorus +121.8%
Contains more Potassium +391.3%
Contains more Zinc +422.6%
Contains more Copper +654.5%
Contains more Manganese +101.6%
Contains more Selenium +389.6%
Contains less Sodium -91.7%

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
9
:
0
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin B1 +303.8%
Contains more Vitamin B2 +738.2%
Contains more Vitamin B3 +3097.2%
Contains more Vitamin B5 +30%
Contains more Vitamin B6 +1172%
Contains more Folate +216.7%
Barley
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 12% 0% 0% 162% 66% 87% 17% 74% 15% 0% 6%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +303.8%
Contains more Vitamin B2 +738.2%
Contains more Vitamin B3 +3097.2%
Contains more Vitamin B5 +30%
Contains more Vitamin B6 +1172%
Contains more Folate +216.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
4
:
1
Bran
Bran
Contains more Protein +288.8%
Contains more Fats +167.4%
Contains more Carbs +542.3%
Contains more Other +369.4%
Contains more Water +789.8%
Barley
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
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +288.8%
Contains more Fats +167.4%
Contains more Carbs +542.3%
Contains more Other +369.4%
Contains more Water +789.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
2
:
1
Bran
Bran
Contains more Polyunsaturated fat +226.8%
Contains less Saturated Fat -66.2%
Equal in Monounsaturated Fat - 0.291
Barley
26% 16% 59%
Saturated Fat: 0.482 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 1.108 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Polyunsaturated fat +226.8%
Contains less Saturated Fat -66.2%
Equal in Monounsaturated Fat - 0.291

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Barley Bran Opinion
Net carbs 56.18g 8.84g Barley
Protein 12.48g 3.21g Barley
Fats 2.3g 0.86g Barley
Carbs 73.48g 11.44g Barley
Calories 354kcal 40kcal Barley
Sugar 0.8g Bran
Fiber 17.3g 2.6g Barley
Calcium 33mg 10mg Barley
Iron 3.6mg 0.88mg Barley
Magnesium 133mg 40mg Barley
Phosphorus 264mg 119mg Barley
Potassium 452mg 92mg Barley
Sodium 12mg 1mg Bran
Zinc 2.77mg 0.53mg Barley
Copper 0.498mg 0.066mg Barley
Manganese 1.943mg 0.964mg Barley
Selenium 37.7µg 7.7µg Barley
Vitamin A 22IU 0IU Barley
Vitamin A RAE 1µg 0µg Barley
Vitamin E 0.57mg Barley
Vitamin B1 0.646mg 0.16mg Barley
Vitamin B2 0.285mg 0.034mg Barley
Vitamin B3 4.604mg 0.144mg Barley
Vitamin B5 0.282mg 0.217mg Barley
Vitamin B6 0.318mg 0.025mg Barley
Folate 19µg 6µg Barley
Vitamin K 2.2µg Barley
Tryptophan 0.208mg 0.057mg Barley
Threonine 0.424mg 0.086mg Barley
Isoleucine 0.456mg 0.114mg Barley
Leucine 0.848mg 0.235mg Barley
Lysine 0.465mg 0.13mg Barley
Methionine 0.24mg 0.057mg Barley
Phenylalanine 0.7mg 0.155mg Barley
Valine 0.612mg 0.165mg Barley
Histidine 0.281mg 0.07mg Barley
Saturated Fat 0.482g 0.163g Bran
Monounsaturated Fat 0.295g 0.291g Barley
Polyunsaturated fat 1.108g 0.339g Barley

Which food is preferable for your diet?

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

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
36%
Barley
6%
Bran
Minerals Daily Need Coverage Score
110%
Barley
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 - 11mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.319g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Barley
Barley is relatively richer in minerals
Which food is richer in vitamins?
Barley
Barley is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - 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.