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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
Bran
7
:
1
Barley
Barley
Contains more Calcium +75.8%
Contains more Iron +50.3%
Contains more Magnesium +76.7%
Contains more Phosphorus +178%
Contains more Potassium +25.2%
Contains less Sodium -66.7%
Contains more Zinc +12.3%
Contains more Copper +23.6%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 135% 95% 114% 40% 2% 76% 166%
Contains more Calcium +75.8%
Contains more Iron +50.3%
Contains more Magnesium +76.7%
Contains more Phosphorus +178%
Contains more Potassium +25.2%
Contains less Sodium -66.7%
Contains more Zinc +12.3%
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
Bran
5
:
4
Barley
Barley
Contains more Vitamin E +77.2%
Contains more Vitamin B1 +81.1%
Contains more Vitamin B5 +429.8%
Contains more Folate +173.7%
Contains more Vitamin K +45.5%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +29.5%
Contains more Vitamin B3 +392.9%
Contains more Vitamin B6 +92.7%
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% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
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 E +77.2%
Contains more Vitamin B1 +81.1%
Contains more Vitamin B5 +429.8%
Contains more Folate +173.7%
Contains more Vitamin K +45.5%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +29.5%
Contains more Vitamin B3 +392.9%
Contains more Vitamin B6 +92.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
3
:
2
Barley
Barley
Contains more Protein +38.6%
Contains more Fats +205.7%
Contains more Other +26.1%
Contains more Carbs +11%
Contains more Water +44.1%
Bran
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 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 Protein +38.6%
Contains more Fats +205.7%
Contains more Other +26.1%
Contains more Carbs +11%
Contains more Water +44.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Barley
Barley
Contains more Monounsaturated Fat +705.4%
Contains more Polyunsaturated fat +149.6%
Contains less Saturated Fat -63.7%
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Barley
26% 16% 59%
Saturated Fat: 0.482 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 1.108 g
Contains more Monounsaturated Fat +705.4%
Contains more Polyunsaturated fat +149.6%
Contains less Saturated Fat -63.7%

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

All nutrients comparison - raw data values

Nutrient Bran Barley Opinion
Net carbs 50.82g 56.18g Barley
Protein 17.3g 12.48g Bran
Fats 7.03g 2.3g Bran
Carbs 66.22g 73.48g Barley
Calories 246kcal 354kcal Barley
Sugar 1.45g 0.8g Barley
Fiber 15.4g 17.3g Barley
Calcium 58mg 33mg Bran
Iron 5.41mg 3.6mg Bran
Magnesium 235mg 133mg Bran
Phosphorus 734mg 264mg Bran
Potassium 566mg 452mg Bran
Sodium 4mg 12mg Bran
Zinc 3.11mg 2.77mg Bran
Copper 0.403mg 0.498mg Barley
Vitamin A 0IU 22IU Barley
Vitamin A RAE 0µg 1µg Barley
Vitamin E 1.01mg 0.57mg Bran
Vitamin B1 1.17mg 0.646mg Bran
Vitamin B2 0.22mg 0.285mg Barley
Vitamin B3 0.934mg 4.604mg Barley
Vitamin B5 1.494mg 0.282mg Bran
Vitamin B6 0.165mg 0.318mg Barley
Folate 52µg 19µg Bran
Vitamin K 3.2µg 2.2µg Bran
Tryptophan 0.335mg 0.208mg Bran
Threonine 0.502mg 0.424mg Bran
Isoleucine 0.668mg 0.456mg Bran
Leucine 1.374mg 0.848mg Bran
Lysine 0.76mg 0.465mg Bran
Methionine 0.335mg 0.24mg Bran
Phenylalanine 0.908mg 0.7mg Bran
Valine 0.964mg 0.612mg Bran
Histidine 0.41mg 0.281mg Bran
Saturated Fat 1.328g 0.482g Barley
Monounsaturated Fat 2.376g 0.295g Bran
Polyunsaturated fat 2.766g 1.108g Bran

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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
46%
Bran
36%
Barley
Minerals Daily Need Coverage Score
122%
Bran
80%
Barley

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.

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.