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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.
  • 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

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
Barley
Barley
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.2% 21% 14% 39% 8.1% 27% 0% 2% 12%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran Barley 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%
Zinc 0.53mg 0.82mg 3%
Folate 6µg 16µg 3%
Protein 3.21g 2.26g 2%
Selenium 7.7µg 8.6µg 2%
Vitamin B2 0.034mg 0.062mg 2%
Vitamin B5 0.217mg 0.135mg 2%
Choline 13.4mg 2%
Fats 0.86g 0.44g 1%
Vitamin K 0.8µg 1%
Monounsaturated fat 0.291g 0.057g 1%
Polyunsaturated fat 0.339g 0.214g 1%
Protein per 100 calories 8g 1.8g N/A
Calories per 10 g protein 125kcal 544kcal N/A
Weight per 100 calories 250g 81g N/A
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%

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%

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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 - 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.