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Barley vs Bran - In-Depth Nutrition Comparison

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What are the differences between Barley and Bran?

  • Barley is higher in Vitamin B3, Vitamin B6, and Copper, yet Bran is higher in Manganese, Phosphorus, Vitamin B1, Magnesium, Vitamin B5, Iron, and Selenium.
  • Bran's daily need coverage for Manganese is 160% more.
  • Barley has 5 times more Vitamin B3 than Bran. While Barley has 4.604mg of Vitamin B3, Bran has only 0.934mg.

We used Barley, hulled and Oat bran, raw types 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Barley
Barley
1
:
7
Bran
Bran
Contains more Copper +23.6%
Contains more Calcium +75.8%
Contains more Iron +50.3%
Contains more Magnesium +76.7%
Contains more Phosphorus +178%
Contains more Potassium +25.2%
Contains less Sodium -66.7%
Contains more Zinc +12.3%
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 135% 95% 114% 40% 2% 76% 166%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Contains more Copper +23.6%
Contains more Calcium +75.8%
Contains more Iron +50.3%
Contains more Magnesium +76.7%
Contains more Phosphorus +178%
Contains more Potassium +25.2%
Contains less Sodium -66.7%
Contains more Zinc +12.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Barley
Barley
4
:
5
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin B2 +29.5%
Contains more Vitamin B3 +392.9%
Contains more Vitamin B6 +92.7%
Contains more Vitamin E +77.2%
Contains more Vitamin B1 +81.1%
Contains more Vitamin B5 +429.8%
Contains more Folate +173.7%
Contains more Vitamin K +45.5%
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% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +29.5%
Contains more Vitamin B3 +392.9%
Contains more Vitamin B6 +92.7%
Contains more Vitamin E +77.2%
Contains more Vitamin B1 +81.1%
Contains more Vitamin B5 +429.8%
Contains more Folate +173.7%
Contains more Vitamin K +45.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
2
:
3
Bran
Bran
Contains more Carbs +11%
Contains more Water +44.1%
Contains more Protein +38.6%
Contains more Fats +205.7%
Contains more Other +26.1%
Equal in Carbs - 66.22
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
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 Carbs +11%
Contains more Water +44.1%
Contains more Protein +38.6%
Contains more Fats +205.7%
Contains more Other +26.1%
Equal in Carbs - 66.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
1
:
2
Bran
Bran
Contains less Saturated Fat -63.7%
Contains more Monounsaturated Fat +705.4%
Contains more Polyunsaturated fat +149.6%
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: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains less Saturated Fat -63.7%
Contains more Monounsaturated Fat +705.4%
Contains more Polyunsaturated fat +149.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Barley Bran
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Barley Bran Opinion
Net carbs 56.18g 50.82g Barley
Protein 12.48g 17.3g Bran
Fats 2.3g 7.03g Bran
Carbs 73.48g 66.22g Barley
Calories 354kcal 246kcal Barley
Sugar 0.8g 1.45g Barley
Fiber 17.3g 15.4g Barley
Calcium 33mg 58mg Bran
Iron 3.6mg 5.41mg Bran
Magnesium 133mg 235mg Bran
Phosphorus 264mg 734mg Bran
Potassium 452mg 566mg Bran
Sodium 12mg 4mg Bran
Zinc 2.77mg 3.11mg Bran
Copper 0.498mg 0.403mg Barley
Vitamin A 22IU 0IU Barley
Vitamin A RAE 1µg 0µg Barley
Vitamin E 0.57mg 1.01mg Bran
Vitamin B1 0.646mg 1.17mg Bran
Vitamin B2 0.285mg 0.22mg Barley
Vitamin B3 4.604mg 0.934mg Barley
Vitamin B5 0.282mg 1.494mg Bran
Vitamin B6 0.318mg 0.165mg Barley
Folate 19µg 52µg Bran
Vitamin K 2.2µg 3.2µg Bran
Tryptophan 0.208mg 0.335mg Bran
Threonine 0.424mg 0.502mg Bran
Isoleucine 0.456mg 0.668mg Bran
Leucine 0.848mg 1.374mg Bran
Lysine 0.465mg 0.76mg Bran
Methionine 0.24mg 0.335mg Bran
Phenylalanine 0.7mg 0.908mg Bran
Valine 0.612mg 0.964mg Bran
Histidine 0.281mg 0.41mg Bran
Saturated Fat 0.482g 1.328g Barley
Monounsaturated Fat 0.295g 2.376g Bran
Polyunsaturated fat 1.108g 2.766g Bran

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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
36%
Barley
46%
Bran
Minerals Daily Need Coverage Score
80%
Barley
122%
Bran

Comparison summary

Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 8mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.5)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 0.65g)
Which food is lower in Saturated Fat?
Barley
Barley is lower in Saturated Fat (difference - 0.846g)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 28)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/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.