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  6. Barley vs. Bran

Barley vs. Bran — In-Depth Nutrition Comparison

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Significant differences between barley and bran

  • Barley has more vitamin B3, vitamin B6, and iron; however, bran is richer in manganese, phosphorus, and vitamin B1.
  • Bran covers your daily manganese needs 31% more than barley.
  • Bran has 14 times less vitamin B3 than barley. Barley has 2.063mg of vitamin B3, while bran has 0.144mg.
  • 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 Barley, pearled, cooked and Oat bran, cooked.

Infographic

Barley vs Bran 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.
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%
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%
Contains more IronIron +51.1%
Contains more CopperCopper +59.1%
Contains more ZincZinc +54.7%
Contains more SeleniumSelenium +11.7%
Contains more MagnesiumMagnesium +81.8%
Contains more PhosphorusPhosphorus +120.4%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +272.2%
~equal in Calcium ~10mg
~equal in Potassium ~92mg

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.
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%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +82.4%
Contains more Vitamin B3Vitamin B3 +1332.6%
Contains more Vitamin B6Vitamin B6 +360%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +166.7%
Contains more Vitamin B1Vitamin B1 +92.8%
Contains more Vitamin B5Vitamin B5 +60.7%
~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 Barley Bran DV% diff.
Manganese 0.259mg 0.964mg 31%
Vitamin B3 2.063mg 0.144mg 12%
Phosphorus 54mg 119mg 9%
Vitamin B6 0.115mg 0.025mg 7%
Carbs 28.22g 11.44g 6%
Iron 1.33mg 0.88mg 6%
Vitamin B1 0.083mg 0.16mg 6%
Fiber 3.8g 2.6g 5%
Calories 123kcal 40kcal 4%
Magnesium 22mg 40mg 4%
Copper 0.105mg 0.066mg 4%
Zinc 0.82mg 0.53mg 3%
Folate 16µg 6µg 3%
Protein 2.26g 3.21g 2%
Selenium 8.6µg 7.7µg 2%
Vitamin B2 0.062mg 0.034mg 2%
Vitamin B5 0.135mg 0.217mg 2%
Choline 13.4mg 2%
Fats 0.44g 0.86g 1%
Vitamin K 0.8µg 1%
Monounsaturated fat 0.057g 0.291g 1%
Polyunsaturated fat 0.214g 0.339g 1%
Protein per 100 calories 1.8g 8g N/A
Calories per 10 g protein 544kcal 125kcal N/A
Weight per 100 calories 81g 250g N/A
Net carbs 24.42g 8.84g N/A
Calcium 11mg 10mg 0%
Potassium 93mg 92mg 0%
Sugar 0.28g N/A
Sodium 3mg 1mg 0%
Vitamin E 0.01mg 0%
Saturated fat 0.093g 0.163g 0%
Tryptophan 0.038mg 0.057mg 0%
Threonine 0.077mg 0.086mg 0%
Isoleucine 0.083mg 0.114mg 0%
Leucine 0.154mg 0.235mg 0%
Lysine 0.084mg 0.13mg 0%
Methionine 0.043mg 0.057mg 0%
Phenylalanine 0.127mg 0.155mg 0%
Valine 0.111mg 0.165mg 0%
Histidine 0.051mg 0.07mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more CarbsCarbs +146.7%
Contains more ProteinProtein +42%
Contains more FatsFats +95.5%
Contains more WaterWater +22.1%
Contains more OtherOther +75%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -42.9%
Contains more Mono. FatMonounsaturated fat +410.5%
Contains more Poly. FatPolyunsaturated fat +58.4%

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