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  6. Barley vs. Bran

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.

Specific food types used in this comparison are Barley, pearled, cooked and Oat bran, cooked.

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
6
:
4
Bran
Bran
Contains more Iron +51.1%
Contains more Zinc +54.7%
Contains more Copper +59.1%
Contains more Selenium +11.7%
Contains more Magnesium +81.8%
Contains more Phosphorus +120.4%
Contains less Sodium -66.7%
Contains more Manganese +272.2%
Equal in Calcium - 10
Equal in Potassium - 92
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 50% 16% 24% 9% 1% 23% 35% 34% 47%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Iron +51.1%
Contains more Zinc +54.7%
Contains more Copper +59.1%
Contains more Selenium +11.7%
Contains more Magnesium +81.8%
Contains more Phosphorus +120.4%
Contains less Sodium -66.7%
Contains more Manganese +272.2%
Equal in Calcium - 10
Equal in Potassium - 92

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
7
:
2
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin B2 +82.4%
Contains more Vitamin B3 +1332.6%
Contains more Vitamin B6 +360%
Contains more Folate +166.7%
Contains more Vitamin B1 +92.8%
Contains more Vitamin B5 +60.7%
Barley
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 21% 15% 39% 9% 27% 12% 0% 2%
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 B2 +82.4%
Contains more Vitamin B3 +1332.6%
Contains more Vitamin B6 +360%
Contains more Folate +166.7%
Contains more Vitamin B1 +92.8%
Contains more Vitamin B5 +60.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
1
:
4
Bran
Bran
Contains more Carbs +146.7%
Contains more Protein +42%
Contains more Fats +95.5%
Contains more Water +22.1%
Contains more Other +75%
Barley
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 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 Carbs +146.7%
Contains more Protein +42%
Contains more Fats +95.5%
Contains more Water +22.1%
Contains more Other +75%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
1
:
2
Bran
Bran
Contains less Saturated Fat -42.9%
Contains more Monounsaturated Fat +410.5%
Contains more Polyunsaturated fat +58.4%
Barley
26% 16% 59%
Saturated Fat: 0.093 g
Monounsaturated Fat: 0.057 g
Polyunsaturated fat: 0.214 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains less Saturated Fat -42.9%
Contains more Monounsaturated Fat +410.5%
Contains more Polyunsaturated 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.
Barley Bran
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat 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 24.42g 8.84g Barley
Protein 2.26g 3.21g Bran
Fats 0.44g 0.86g Bran
Carbs 28.22g 11.44g Barley
Calories 123kcal 40kcal Barley
Sugar 0.28g Bran
Fiber 3.8g 2.6g Barley
Calcium 11mg 10mg Barley
Iron 1.33mg 0.88mg Barley
Magnesium 22mg 40mg Bran
Phosphorus 54mg 119mg Bran
Potassium 93mg 92mg Barley
Sodium 3mg 1mg Bran
Zinc 0.82mg 0.53mg Barley
Copper 0.105mg 0.066mg Barley
Manganese 0.259mg 0.964mg Bran
Selenium 8.6µg 7.7µg Barley
Vitamin A 7IU 0IU Barley
Vitamin E 0.01mg Barley
Vitamin B1 0.083mg 0.16mg Bran
Vitamin B2 0.062mg 0.034mg Barley
Vitamin B3 2.063mg 0.144mg Barley
Vitamin B5 0.135mg 0.217mg Bran
Vitamin B6 0.115mg 0.025mg Barley
Folate 16µg 6µg Barley
Vitamin K 0.8µg Barley
Tryptophan 0.038mg 0.057mg Bran
Threonine 0.077mg 0.086mg Bran
Isoleucine 0.083mg 0.114mg Bran
Leucine 0.154mg 0.235mg Bran
Lysine 0.084mg 0.13mg Bran
Methionine 0.043mg 0.057mg Bran
Phenylalanine 0.127mg 0.155mg Bran
Valine 0.111mg 0.165mg Bran
Histidine 0.051mg 0.07mg Bran
Saturated Fat 0.093g 0.163g Barley
Monounsaturated Fat 0.057g 0.291g Bran
Polyunsaturated fat 0.214g 0.339g 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

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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%
Barley
6%
Bran
Minerals Daily Need Coverage Score
24%
Barley
33%
Bran

Comparison summary

Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.28g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 2mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.5)
Which food is lower in Saturated Fat?
Barley
Barley is lower in Saturated Fat (difference - 0.07g)
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/170285/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.