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  6. Bran raw vs. Barley

Bran raw vs. Barley — In-Depth Nutrition Comparison

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What are the differences between bran raw and barley?

  • Bran raw 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 raw's daily need coverage for manganese is 160% more.
  • Bran raw has 5 times more vitamin B5 than barley. While bran raw has 1.494mg of vitamin B5, barley has only 0.282mg.
  • The glycemic index of barley is lower.

We used Oat bran, raw and Barley, hulled types in this article.

Infographic

Bran raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Barley
Barley
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 95% 9.9% 40% 135% 166% 76% 113% 1.6% 253% 206%
Contains more MagnesiumMagnesium +76.7%
Contains more CalciumCalcium +75.8%
Contains more PotassiumPotassium +25.2%
Contains more IronIron +50.3%
Contains more ZincZinc +12.3%
Contains more PhosphorusPhosphorus +178%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +189.8%
Contains more SeleniumSelenium +19.9%
Contains more CopperCopper +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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Barley
Barley
4
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% 0.33% 11% 162% 66% 86% 17% 73% 0% 5.5% 14%
Contains more Vitamin EVitamin E +77.2%
Contains more Vitamin B1Vitamin B1 +81.1%
Contains more Vitamin B5Vitamin B5 +429.8%
Contains more Vitamin KVitamin K +45.5%
Contains more FolateFolate +173.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +29.5%
Contains more Vitamin B3Vitamin B3 +392.9%
Contains more Vitamin B6Vitamin B6 +92.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Barley DV% diff.
Manganese 5.63mg 1.943mg 160%
Phosphorus 734mg 264mg 67%
Vitamin B1 1.17mg 0.646mg 44%
Magnesium 235mg 133mg 24%
Vitamin B5 1.494mg 0.282mg 24%
Iron 5.41mg 3.6mg 23%
Vitamin B3 0.934mg 4.604mg 23%
Selenium 45.2µg 37.7µg 14%
Vitamin B6 0.165mg 0.318mg 12%
Copper 0.403mg 0.498mg 11%
Polyunsaturated fat 2.766g 1.108g 11%
Protein 17.3g 12.48g 10%
Fiber 15.4g 17.3g 8%
Folate 52µg 19µg 8%
Fats 7.03g 2.3g 7%
Choline 32.2mg 6%
Calories 246kcal 354kcal 5%
Vitamin B2 0.22mg 0.285mg 5%
Monounsaturated fat 2.376g 0.295g 5%
Saturated fat 1.328g 0.482g 4%
Calcium 58mg 33mg 3%
Potassium 566mg 452mg 3%
Zinc 3.11mg 2.77mg 3%
Vitamin E 1.01mg 0.57mg 3%
Carbs 66.22g 73.48g 2%
Vitamin K 3.2µg 2.2µg 1%
Protein per 100 calories 7g 3.5g N/A
Calories per 10 g protein 142kcal 284kcal N/A
Weight per 100 calories 41g 28g N/A
Unsaturated / Saturated Fat ratio 3.9 2.9 N/A
Net carbs 50.82g 56.18g N/A
Sugar 1.45g 0.8g N/A
Sodium 4mg 12mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.335mg 0.208mg 0%
Threonine 0.502mg 0.424mg 0%
Isoleucine 0.668mg 0.456mg 0%
Leucine 1.374mg 0.848mg 0%
Lysine 0.76mg 0.465mg 0%
Methionine 0.335mg 0.24mg 0%
Phenylalanine 0.908mg 0.7mg 0%
Valine 0.964mg 0.612mg 0%
Histidine 0.41mg 0.281mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Barley
2
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 ProteinProtein +38.6%
Contains more FatsFats +205.7%
Contains more OtherOther +26.1%
Contains more CarbsCarbs +11%
Contains more WaterWater +44.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Barley
Barley
1
26% 16% 59%
Saturated fat: Sat. Fat 0.482 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 1.108 g
Contains more Mono. FatMonounsaturated fat +705.4%
Contains more Poly. FatPolyunsaturated fat +149.6%
Contains less Sat. FatSaturated fat -63.7%

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 raw - 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.