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 for fiber, 59% more than bran.
- Bran has a higher glycemic index (56) than barley (28).
Oat bran, cooked and Barley, hulled types were used in this article.
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 less SodiumSodium | -91.7% |
| Contains more MagnesiumMagnesium | +232.5% |
| Contains more CalciumCalcium | +230% |
| Contains more PotassiumPotassium | +391.3% |
| Contains more IronIron | +309.1% |
| Contains more CopperCopper | +654.5% |
| Contains more ZincZinc | +422.6% |
| Contains more PhosphorusPhosphorus | +121.8% |
| Contains more ManganeseManganese | +101.6% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +303.8% |
| Contains more Vitamin B2Vitamin B2 | +738.2% |
| Contains more Vitamin B3Vitamin B3 | +3097.2% |
| Contains more Vitamin B5Vitamin B5 | +30% |
| Contains more Vitamin B6Vitamin B6 | +1172% |
| Contains more FolateFolate | +216.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 2.6g | 17.3g | 59% |
| Selenium | 7.7µg | 37.7µg | 55% |
| Copper | 0.066mg | 0.498mg | 48% |
| Manganese | 0.964mg | 1.943mg | 43% |
| Vitamin B1 | 0.16mg | 0.646mg | 41% |
| Iron | 0.88mg | 3.6mg | 34% |
| Vitamin B3 | 0.144mg | 4.604mg | 28% |
| Vitamin B6 | 0.025mg | 0.318mg | 23% |
| Magnesium | 40mg | 133mg | 22% |
| Carbs | 11.44g | 73.48g | 21% |
| Phosphorus | 119mg | 264mg | 21% |
| Zinc | 0.53mg | 2.77mg | 20% |
| Vitamin B2 | 0.034mg | 0.285mg | 19% |
| Protein | 3.21g | 12.48g | 19% |
| Calories | 40kcal | 354kcal | 16% |
| Potassium | 92mg | 452mg | 11% |
| Polyunsaturated fat | 0.339g | 1.108g | 5% |
| Vitamin E | 0.57mg | 4% | |
| Folate | 6µg | 19µg | 3% |
| Calcium | 10mg | 33mg | 2% |
| Fats | 0.86g | 2.3g | 2% |
| Vitamin K | 2.2µg | 2% | |
| Saturated fat | 0.163g | 0.482g | 1% |
| Vitamin B5 | 0.217mg | 0.282mg | 1% |
| Net carbs | 8.84g | 56.18g | N/A |
| Sugar | 0.8g | N/A | |
| Sodium | 1mg | 12mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Monounsaturated fat | 0.291g | 0.295g | 0% |
| Tryptophan | 0.057mg | 0.208mg | 0% |
| Threonine | 0.086mg | 0.424mg | 0% |
| Isoleucine | 0.114mg | 0.456mg | 0% |
| Leucine | 0.235mg | 0.848mg | 0% |
| Lysine | 0.13mg | 0.465mg | 0% |
| Methionine | 0.057mg | 0.24mg | 0% |
| Phenylalanine | 0.155mg | 0.7mg | 0% |
| Valine | 0.165mg | 0.612mg | 0% |
| Histidine | 0.07mg | 0.281mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +789.8% |
| Contains more ProteinProtein | +288.8% |
| Contains more FatsFats | +167.4% |
| Contains more CarbsCarbs | +542.3% |
| Contains more OtherOther | +369.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -66.2% |
| Contains more Poly. FatPolyunsaturated fat | +226.8% |
~equal in
Monounsaturated fat
~0.295g