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  6. Barley vs. Bran

Barley vs. Bran — In-Depth Nutrition Comparison

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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 for 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.
  • Bran has a higher glycemic index (56) than barley (28).

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
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%
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 +232.5%
Contains more CalciumCalcium +230%
Contains more PotassiumPotassium +391.3%
Contains more IronIron +309.1%
Contains more CopperCopper +654.5%
Contains more ZincZinc +422.6%
Contains more PhosphorusPhosphorus +121.8%
Contains more ManganeseManganese +101.6%
Contains more SeleniumSelenium +389.6%
Contains less SodiumSodium -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
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% 0.33% 11% 0% 162% 66% 86% 17% 73% 0% 5.5% 14% 0%
Bran
Bran
0
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +303.8%
Contains more Vitamin B2Vitamin B2 +738.2%
Contains more Vitamin B3Vitamin B3 +3097.2%
Contains more Vitamin B5Vitamin B5 +30%
Contains more Vitamin B6Vitamin B6 +1172%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +216.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Barley Bran DV% diff.
Fiber 17.3g 2.6g 59%
Selenium 37.7µg 7.7µg 55%
Copper 0.498mg 0.066mg 48%
Manganese 1.943mg 0.964mg 43%
Vitamin B1 0.646mg 0.16mg 41%
Iron 3.6mg 0.88mg 34%
Vitamin B3 4.604mg 0.144mg 28%
Vitamin B6 0.318mg 0.025mg 23%
Magnesium 133mg 40mg 22%
Carbs 73.48g 11.44g 21%
Phosphorus 264mg 119mg 21%
Zinc 2.77mg 0.53mg 20%
Vitamin B2 0.285mg 0.034mg 19%
Protein 12.48g 3.21g 19%
Calories 354kcal 40kcal 16%
Potassium 452mg 92mg 11%
Polyunsaturated fat 1.108g 0.339g 5%
Vitamin E 0.57mg 4%
Folate 19µg 6µg 3%
Calcium 33mg 10mg 2%
Fats 2.3g 0.86g 2%
Vitamin K 2.2µg 2%
Saturated fat 0.482g 0.163g 1%
Vitamin B5 0.282mg 0.217mg 1%
Net carbs 56.18g 8.84g N/A
Sugar 0.8g N/A
Sodium 12mg 1mg 0%
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.295g 0.291g 0%
Tryptophan 0.208mg 0.057mg 0%
Threonine 0.424mg 0.086mg 0%
Isoleucine 0.456mg 0.114mg 0%
Leucine 0.848mg 0.235mg 0%
Lysine 0.465mg 0.13mg 0%
Methionine 0.24mg 0.057mg 0%
Phenylalanine 0.7mg 0.155mg 0%
Valine 0.612mg 0.165mg 0%
Histidine 0.281mg 0.07mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
4
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
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 +288.8%
Contains more FatsFats +167.4%
Contains more CarbsCarbs +542.3%
Contains more OtherOther +369.4%
Contains more WaterWater +789.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
2
26% 16% 59%
Saturated fat: Sat. Fat 0.482 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 1.108 g
Bran
Bran
1
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 +226.8%
Contains less Sat. FatSaturated fat -66.2%
~equal in Monounsaturated fat ~0.291g

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.