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Bran vs Barley - In-Depth Nutrition Comparison

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What are the differences between Bran and Barley?

  • Bran is higher in Manganese, Phosphorus, Vitamin B1, Magnesium, Vitamin B5, Iron, and Selenium, yet Barley is higher in Vitamin B3, Vitamin B6, and Copper.
  • Bran's daily need coverage for Manganese is 160% more.
  • Bran has 5 times more Vitamin B5 than Barley. While Bran has 1.494mg of Vitamin B5, Barley has only 0.282mg.

We used Oat bran, raw and Barley, hulled types in this article.

Infographic

Bran vs Barley 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
7
:
1
Barley
Contains more Iron +50.3%
Contains more Calcium +75.8%
Contains more Potassium +25.2%
Contains more Magnesium +76.7%
Contains more Zinc +12.3%
Contains more Phosphorus +178%
Contains less Sodium -66.7%
Contains more Copper +23.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 135% 10% 40% 95% 166% 76% 114% 2%
Contains more Iron +50.3%
Contains more Calcium +75.8%
Contains more Potassium +25.2%
Contains more Magnesium +76.7%
Contains more Zinc +12.3%
Contains more Phosphorus +178%
Contains less Sodium -66.7%
Contains more Copper +23.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
5
:
4
Barley
Contains more Vitamin E +77.2%
Contains more Vitamin B1 +81.1%
Contains more Vitamin B5 +429.8%
Contains more Vitamin K +45.5%
Contains more Folate +173.7%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +29.5%
Contains more Vitamin B3 +392.9%
Contains more Vitamin B6 +92.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 12% 0% 162% 66% 87% 17% 74% 0% 6% 15%
Contains more Vitamin E +77.2%
Contains more Vitamin B1 +81.1%
Contains more Vitamin B5 +429.8%
Contains more Vitamin K +45.5%
Contains more Folate +173.7%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +29.5%
Contains more Vitamin B3 +392.9%
Contains more Vitamin B6 +92.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
46
Bran
36
Barley
Mineral Summary Score
122
Bran
80
Barley

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
104%
Bran
75%
Barley
Carbohydrates
66%
Bran
73%
Barley
Fats
32%
Bran
11%
Barley

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bran Barley
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Barley
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 8mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.5)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 0.65g)
Which food is lower in Saturated Fat?
Barley
Barley is lower in Saturated Fat (difference - 0.846g)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 28)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Bran Barley Opinion
Calories 246 354 Barley
Protein 17.3 12.48 Bran
Fats 7.03 2.3 Bran
Vitamin C 0 0
Carbs 66.22 73.48 Barley
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 3.6 Bran
Calcium 58 33 Bran
Potassium 566 452 Bran
Magnesium 235 133 Bran
Sugar 1.45 0.8 Barley
Fiber 15.4 17.3 Barley
Copper 0.403 0.498 Barley
Zinc 3.11 2.77 Bran
Starch
Phosphorus 734 264 Bran
Sodium 4 12 Bran
Vitamin A 0 22 Barley
Vitamin E 1.01 0.57 Bran
Vitamin D 0 0
Vitamin B1 1.17 0.646 Bran
Vitamin B2 0.22 0.285 Barley
Vitamin B3 0.934 4.604 Barley
Vitamin B5 1.494 0.282 Bran
Vitamin B6 0.165 0.318 Barley
Vitamin B12 0 0
Vitamin K 3.2 2.2 Bran
Folate 52 19 Bran
Trans Fat
Saturated Fat 1.328 0.482 Barley
Monounsaturated Fat 2.376 0.295 Bran
Polyunsaturated fat 2.766 1.108 Bran
Tryptophan 0.335 0.208 Bran
Threonine 0.502 0.424 Bran
Isoleucine 0.668 0.456 Bran
Leucine 1.374 0.848 Bran
Lysine 0.76 0.465 Bran
Methionine 0.335 0.24 Bran
Phenylalanine 0.908 0.7 Bran
Valine 0.964 0.612 Bran
Histidine 0.41 0.281 Bran
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170283/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.