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  6. Bran vs. Barley

Bran vs. Barley — In-Depth Nutrition Comparison

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How are Bran and Barley different?

  • Barley is higher than Bran in Fiber, Selenium, Copper, Manganese, Vitamin B1, Iron, Vitamin B3, Vitamin B6, Magnesium, and Phosphorus.
  • Barley covers your daily need of Fiber 59% more than Bran.

Oat bran, cooked and Barley, hulled types were used in this article.

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
1
:
9
Barley
Barley
Contains less Sodium -91.7%
Contains more Calcium +230%
Contains more Iron +309.1%
Contains more Magnesium +232.5%
Contains more Phosphorus +121.8%
Contains more Potassium +391.3%
Contains more Zinc +422.6%
Contains more Copper +654.5%
Contains more Manganese +101.6%
Contains more Selenium +389.6%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 135% 95% 114% 40% 2% 76% 166% 254% 206%
Contains less Sodium -91.7%
Contains more Calcium +230%
Contains more Iron +309.1%
Contains more Magnesium +232.5%
Contains more Phosphorus +121.8%
Contains more Potassium +391.3%
Contains more Zinc +422.6%
Contains more Copper +654.5%
Contains more Manganese +101.6%
Contains more Selenium +389.6%

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
0
:
9
Barley
Barley
Contains more Vitamin A +∞%
Contains more Vitamin B1 +303.8%
Contains more Vitamin B2 +738.2%
Contains more Vitamin B3 +3097.2%
Contains more Vitamin B5 +30%
Contains more Vitamin B6 +1172%
Contains more Folate +216.7%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Barley
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 12% 0% 0% 162% 66% 87% 17% 74% 15% 0% 6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +303.8%
Contains more Vitamin B2 +738.2%
Contains more Vitamin B3 +3097.2%
Contains more Vitamin B5 +30%
Contains more Vitamin B6 +1172%
Contains more Folate +216.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
1
:
4
Barley
Barley
Contains more Water +789.8%
Contains more Protein +288.8%
Contains more Fats +167.4%
Contains more Carbs +542.3%
Contains more Other +369.4%
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Barley
12% 2% 73% 9% 2%
Protein: 12.48 g
Fats: 2.3 g
Carbs: 73.48 g
Water: 9.44 g
Other: 2.3 g
Contains more Water +789.8%
Contains more Protein +288.8%
Contains more Fats +167.4%
Contains more Carbs +542.3%
Contains more Other +369.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
:
2
Barley
Barley
Contains less Saturated Fat -66.2%
Contains more Polyunsaturated fat +226.8%
Equal in Monounsaturated Fat - 0.295
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Barley
26% 16% 59%
Saturated Fat: 0.482 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 1.108 g
Contains less Saturated Fat -66.2%
Contains more Polyunsaturated fat +226.8%
Equal in Monounsaturated Fat - 0.295

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 Saturated Fat ok
Lower in price 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
Net carbs 8.84g 56.18g Barley
Protein 3.21g 12.48g Barley
Fats 0.86g 2.3g Barley
Carbs 11.44g 73.48g Barley
Calories 40kcal 354kcal Barley
Sugar 0.8g Bran
Fiber 2.6g 17.3g Barley
Calcium 10mg 33mg Barley
Iron 0.88mg 3.6mg Barley
Magnesium 40mg 133mg Barley
Phosphorus 119mg 264mg Barley
Potassium 92mg 452mg Barley
Sodium 1mg 12mg Bran
Zinc 0.53mg 2.77mg Barley
Copper 0.066mg 0.498mg Barley
Manganese 0.964mg 1.943mg Barley
Selenium 7.7µg 37.7µg Barley
Vitamin A 0IU 22IU Barley
Vitamin A RAE 0µg 1µg Barley
Vitamin E 0.57mg Barley
Vitamin B1 0.16mg 0.646mg Barley
Vitamin B2 0.034mg 0.285mg Barley
Vitamin B3 0.144mg 4.604mg Barley
Vitamin B5 0.217mg 0.282mg Barley
Vitamin B6 0.025mg 0.318mg Barley
Folate 6µg 19µg Barley
Vitamin K 2.2µg Barley
Tryptophan 0.057mg 0.208mg Barley
Threonine 0.086mg 0.424mg Barley
Isoleucine 0.114mg 0.456mg Barley
Leucine 0.235mg 0.848mg Barley
Lysine 0.13mg 0.465mg Barley
Methionine 0.057mg 0.24mg Barley
Phenylalanine 0.155mg 0.7mg Barley
Valine 0.165mg 0.612mg Barley
Histidine 0.07mg 0.281mg Barley
Saturated Fat 0.163g 0.482g Bran
Monounsaturated Fat 0.291g 0.295g Barley
Polyunsaturated fat 0.339g 1.108g Barley

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Barley
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
36%
Barley
Minerals Daily Need Coverage Score
33%
Bran
110%
Barley

Comparison summary

Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.319g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.5)
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/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.