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Bran vs. Barley flour — In-Depth Nutrition Comparison

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The main differences between bran and barley flour

  • Bran contains less selenium, vitamin B3, copper, fiber, vitamin B6, phosphorus, iron, vitamin B1, zinc, and magnesium than barley flour.
  • Daily need coverage for selenium for barley flour is 55% higher.
  • Barley flour has a higher glycemic index than bran.

Food types used in this article are Oat bran, cooked and Barley flour or meal.

Infographic

Bran vs Barley flour 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 9.6% 27% 101% 114% 55% 127% 0.52% 135% 206%
Contains less SodiumSodium -75%
Contains more MagnesiumMagnesium +140%
Contains more CalciumCalcium +220%
Contains more PotassiumPotassium +235.9%
Contains more IronIron +204.5%
Contains more CopperCopper +419.7%
Contains more ZincZinc +277.4%
Contains more PhosphorusPhosphorus +148.7%
Contains more SeleniumSelenium +389.6%
~equal in Manganese ~1.034mg

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.
Bran
Bran
1
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%
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% 11% 0% 93% 26% 118% 8.7% 91% 0% 5.5% 6% 21%
Contains more Vitamin B5Vitamin B5 +49.7%
Contains more Vitamin B1Vitamin B1 +131.3%
Contains more Vitamin B2Vitamin B2 +235.3%
Contains more Vitamin B3Vitamin B3 +4253.5%
Contains more Vitamin B6Vitamin B6 +1484%
Contains more FolateFolate +33.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran Barley flour DV% diff.
Selenium 7.7µg 37.7µg 55%
Vitamin B3 0.144mg 6.269mg 38%
Copper 0.066mg 0.343mg 31%
Fiber 2.6g 10.1g 30%
Vitamin B6 0.025mg 0.396mg 29%
Phosphorus 119mg 296mg 25%
Iron 0.88mg 2.68mg 23%
Carbs 11.44g 74.52g 21%
Vitamin B1 0.16mg 0.37mg 18%
Calories 40kcal 345kcal 15%
Protein 3.21g 10.5g 15%
Magnesium 40mg 96mg 13%
Zinc 0.53mg 2mg 13%
Choline 37.8mg 7%
Vitamin B2 0.034mg 0.114mg 6%
Potassium 92mg 309mg 6%
Vitamin E 0.57mg 4%
Polyunsaturated fat 0.339g 0.771g 3%
Manganese 0.964mg 1.034mg 3%
Vitamin K 2.2µg 2%
Calcium 10mg 32mg 2%
Fats 0.86g 1.6g 1%
Folate 6µg 8µg 1%
Saturated fat 0.163g 0.335g 1%
Vitamin B5 0.217mg 0.145mg 1%
Net carbs 8.84g 64.42g N/A
Sugar 0.8g N/A
Sodium 1mg 4mg 0%
Monounsaturated fat 0.291g 0.205g 0%
Tryptophan 0.057mg 0.175mg 0%
Threonine 0.086mg 0.356mg 0%
Isoleucine 0.114mg 0.383mg 0%
Leucine 0.235mg 0.713mg 0%
Lysine 0.13mg 0.391mg 0%
Methionine 0.057mg 0.202mg 0%
Phenylalanine 0.155mg 0.589mg 0%
Valine 0.165mg 0.515mg 0%
Histidine 0.07mg 0.236mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
11% 75% 12%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 74.52 g
Water: 12.11 g
Other: 1.27 g
Contains more WaterWater +593.6%
Contains more ProteinProtein +227.1%
Contains more FatsFats +86%
Contains more CarbsCarbs +551.4%
Contains more OtherOther +159.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
26% 16% 59%
Saturated fat: Sat. Fat 0.335 g
Monounsaturated fat: Mono. Fat 0.205 g
Polyunsaturated fat: Poly. Fat 0.771 g
Contains less Sat. FatSaturated fat -51.3%
Contains more Mono. FatMonounsaturated fat +42%
Contains more Poly. FatPolyunsaturated fat +127.4%

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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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients
  2. Barley flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169739/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.