Bran vs. Barley — In-Depth Nutrition Comparison
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Significant differences between bran and barley
- Bran has more manganese, phosphorus, and vitamin B1; however, barley is richer in vitamin B3, vitamin B6, and iron.
- Bran covers your daily manganese needs 31% more than barley.
- Barley has 2 times less phosphorus than bran. Bran has 119mg of phosphorus, while barley has 54mg.
- 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 Oat bran, cooked and Barley, pearled, cooked.
Infographic
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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 MagnesiumMagnesium | +81.8% |
| Contains more PhosphorusPhosphorus | +120.4% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +272.2% |
| Contains more IronIron | +51.1% |
| Contains more CopperCopper | +59.1% |
| Contains more ZincZinc | +54.7% |
| Contains more SeleniumSelenium | +11.7% |
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.
| Contains more Vitamin B1Vitamin B1 | +92.8% |
| Contains more Vitamin B5Vitamin B5 | +60.7% |
| Contains more Vitamin B2Vitamin B2 | +82.4% |
| Contains more Vitamin B3Vitamin B3 | +1332.6% |
| Contains more Vitamin B6Vitamin B6 | +360% |
| Contains more FolateFolate | +166.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +42% |
| Contains more FatsFats | +95.5% |
| Contains more WaterWater | +22.1% |
| Contains more OtherOther | +75% |
| Contains more CarbsCarbs | +146.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +410.5% |
| Contains more Poly. FatPolyunsaturated fat | +58.4% |
| Contains less Sat. FatSaturated fat | -42.9% |
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 | 0.964mg | 0.259mg | 31% |
| Vitamin B3 | 0.144mg | 2.063mg | 12% |
| Phosphorus | 119mg | 54mg | 9% |
| Vitamin B6 | 0.025mg | 0.115mg | 7% |
| Carbs | 11.44g | 28.22g | 6% |
| Iron | 0.88mg | 1.33mg | 6% |
| Vitamin B1 | 0.16mg | 0.083mg | 6% |
| Fiber | 2.6g | 3.8g | 5% |
| Calories | 40kcal | 123kcal | 4% |
| Magnesium | 40mg | 22mg | 4% |
| Copper | 0.066mg | 0.105mg | 4% |
| Folate | 6µg | 16µg | 3% |
| Zinc | 0.53mg | 0.82mg | 3% |
| Choline | 13.4mg | 2% | |
| Vitamin B5 | 0.217mg | 0.135mg | 2% |
| Protein | 3.21g | 2.26g | 2% |
| Vitamin B2 | 0.034mg | 0.062mg | 2% |
| Selenium | 7.7µg | 8.6µg | 2% |
| Vitamin K | 0.8µg | 1% | |
| Polyunsaturated fat | 0.339g | 0.214g | 1% |
| Fats | 0.86g | 0.44g | 1% |
| Monounsaturated fat | 0.291g | 0.057g | 1% |
| Net carbs | 8.84g | 24.42g | N/A |
| Calcium | 10mg | 11mg | 0% |
| Potassium | 92mg | 93mg | 0% |
| Sugar | 0.28g | N/A | |
| Sodium | 1mg | 3mg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Saturated fat | 0.163g | 0.093g | 0% |
| Tryptophan | 0.057mg | 0.038mg | 0% |
| Threonine | 0.086mg | 0.077mg | 0% |
| Isoleucine | 0.114mg | 0.083mg | 0% |
| Leucine | 0.235mg | 0.154mg | 0% |
| Lysine | 0.13mg | 0.084mg | 0% |
| Methionine | 0.057mg | 0.043mg | 0% |
| Phenylalanine | 0.155mg | 0.127mg | 0% |
| Valine | 0.165mg | 0.111mg | 0% |
| Histidine | 0.07mg | 0.051mg | 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
6%
10%
Minerals Daily Need Coverage Score
33%
24%
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)