Barley vs. Bran — In-Depth Nutrition Comparison
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Significant differences between barley and bran
- Barley has more vitamin B3, vitamin B6, and iron; however, bran is richer in manganese, phosphorus, and vitamin B1.
- Bran covers your daily manganese needs 31% more than barley.
- Bran has 14 times less vitamin B3 than barley. Barley has 2.063mg of vitamin B3, while bran has 0.144mg.
- Bran has a higher glycemic index. The glycemic index of bran is 56, while the glycemic index of barley is 28.
Specific food types used in this comparison are Barley, pearled, cooked and Oat bran, cooked.
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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.
| Contains more IronIron | +51.1% |
| Contains more CopperCopper | +59.1% |
| Contains more ZincZinc | +54.7% |
| Contains more SeleniumSelenium | +11.7% |
| Contains more MagnesiumMagnesium | +81.8% |
| Contains more PhosphorusPhosphorus | +120.4% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +272.2% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +82.4% |
| Contains more Vitamin B3Vitamin B3 | +1332.6% |
| Contains more Vitamin B6Vitamin B6 | +360% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +166.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +92.8% |
| Contains more Vitamin B5Vitamin B5 | +60.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +146.7% |
| Contains more ProteinProtein | +42% |
| Contains more FatsFats | +95.5% |
| Contains more WaterWater | +22.1% |
| Contains more OtherOther | +75% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -42.9% |
| Contains more Mono. FatMonounsaturated fat | +410.5% |
| Contains more Poly. FatPolyunsaturated fat | +58.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 0.259mg | 0.964mg | 31% |
| Vitamin B3 | 2.063mg | 0.144mg | 12% |
| Phosphorus | 54mg | 119mg | 9% |
| Vitamin B6 | 0.115mg | 0.025mg | 7% |
| Carbs | 28.22g | 11.44g | 6% |
| Iron | 1.33mg | 0.88mg | 6% |
| Vitamin B1 | 0.083mg | 0.16mg | 6% |
| Fiber | 3.8g | 2.6g | 5% |
| Calories | 123kcal | 40kcal | 4% |
| Magnesium | 22mg | 40mg | 4% |
| Copper | 0.105mg | 0.066mg | 4% |
| Folate | 16µg | 6µg | 3% |
| Zinc | 0.82mg | 0.53mg | 3% |
| Choline | 13.4mg | 2% | |
| Vitamin B5 | 0.135mg | 0.217mg | 2% |
| Protein | 2.26g | 3.21g | 2% |
| Vitamin B2 | 0.062mg | 0.034mg | 2% |
| Selenium | 8.6µg | 7.7µg | 2% |
| Vitamin K | 0.8µg | 1% | |
| Polyunsaturated fat | 0.214g | 0.339g | 1% |
| Fats | 0.44g | 0.86g | 1% |
| Monounsaturated fat | 0.057g | 0.291g | 1% |
| Net carbs | 24.42g | 8.84g | N/A |
| Calcium | 11mg | 10mg | 0% |
| Potassium | 93mg | 92mg | 0% |
| Sugar | 0.28g | N/A | |
| Sodium | 3mg | 1mg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Saturated fat | 0.093g | 0.163g | 0% |
| Tryptophan | 0.038mg | 0.057mg | 0% |
| Threonine | 0.077mg | 0.086mg | 0% |
| Isoleucine | 0.083mg | 0.114mg | 0% |
| Leucine | 0.154mg | 0.235mg | 0% |
| Lysine | 0.084mg | 0.13mg | 0% |
| Methionine | 0.043mg | 0.057mg | 0% |
| Phenylalanine | 0.127mg | 0.155mg | 0% |
| Valine | 0.111mg | 0.165mg | 0% |
| Histidine | 0.051mg | 0.07mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
10%
6%
Minerals Daily Need Coverage Score
24%
33%
Comparison summary
Which food is lower in Sugar?
Bran is lower in Sugar (difference - 0.28g)
Which food contains less Sodium?
Bran contains less Sodium (difference - 2mg)
Which food is cheaper?
Bran is cheaper (difference - $1.5)
Which food is lower in Saturated fat?
Barley is lower in Saturated fat (difference - 0.07g)
Which food is lower in glycemic index?
Barley is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Barley is relatively richer in minerals
Which food is richer in vitamins?
Barley is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)