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  6. Bran vs. Barley

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.

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

Infographic

Bran vs Barley 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
4
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%
Barley
Barley
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.3% 8.2% 50% 35% 22% 23% 0.39% 34% 47%
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%
~equal in Calcium ~11mg
~equal in Potassium ~93mg

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
2
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%
Barley
Barley
8
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% 0.42% 0.2% 0% 21% 14% 39% 8.1% 27% 0% 2% 12% 7.3%
Contains more Vitamin B1Vitamin B1 +92.8%
Contains more Vitamin B5Vitamin B5 +60.7%
Contains more Vitamin AVitamin A +∞%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
4
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Barley
Barley
1
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
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
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
Barley
Barley
1
26% 16% 59%
Saturated Fat: Sat. Fat 0.093 g
Monounsaturated Fat: Mono. Fat 0.057 g
Polyunsaturated fat: Poly. Fat 0.214 g
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.
Bran Barley
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 Bran Barley Opinion
Calories 40kcal 123kcal Barley
Protein 3.21g 2.26g Bran
Fats 0.86g 0.44g Bran
Net carbs 8.84g 24.42g Barley
Carbs 11.44g 28.22g Barley
Magnesium 40mg 22mg Bran
Calcium 10mg 11mg Barley
Potassium 92mg 93mg Barley
Iron 0.88mg 1.33mg Barley
Sugar 0.28g Bran
Fiber 2.6g 3.8g Barley
Copper 0.066mg 0.105mg Barley
Zinc 0.53mg 0.82mg Barley
Phosphorus 119mg 54mg Bran
Sodium 1mg 3mg Bran
Vitamin A 0IU 7IU Barley
Vitamin E 0.01mg Barley
Manganese 0.964mg 0.259mg Bran
Selenium 7.7µg 8.6µg Barley
Vitamin B1 0.16mg 0.083mg Bran
Vitamin B2 0.034mg 0.062mg Barley
Vitamin B3 0.144mg 2.063mg Barley
Vitamin B5 0.217mg 0.135mg Bran
Vitamin B6 0.025mg 0.115mg Barley
Vitamin K 0.8µg Barley
Folate 6µg 16µg Barley
Choline 13.4mg Barley
Saturated Fat 0.163g 0.093g Barley
Monounsaturated Fat 0.291g 0.057g Bran
Polyunsaturated fat 0.339g 0.214g Bran
Tryptophan 0.057mg 0.038mg Bran
Threonine 0.086mg 0.077mg Bran
Isoleucine 0.114mg 0.083mg Bran
Leucine 0.235mg 0.154mg Bran
Lysine 0.13mg 0.084mg Bran
Methionine 0.057mg 0.043mg Bran
Phenylalanine 0.155mg 0.127mg Bran
Valine 0.165mg 0.111mg Bran
Histidine 0.07mg 0.051mg Bran

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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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%
Bran
10%
Barley
Minerals Daily Need Coverage Score
33%
Bran
24%
Barley

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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients
  2. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170285/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.