Barley flour vs Oat bran: What’s The Difference?
Barley flour and oat bran belong to the grains food group, one of the staple food groups for people on a plant-based diet.
Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.
They also provide a small amount of protein and healthy fats.
However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.
This article will thoroughly compare barley flour and oat bran and help you learn more about their similarities and differences.
Barley flour
Barley flour (Hordeum vulgare) is made from ground barley, which is a type of cereal grain that is grown in many parts of the world.
It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. It is also rich in antioxidants and protein, making it a valuable food for vegetarians and vegans.
Barley flour is commonly used in baking, particularly in traditional dishes such as bread and porridge. It has a slightly sweet, nutty flavor and can be used as a substitute for wheat flour in most recipes. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.
Barley flour is considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it can be grown in poor soil conditions and is resistant to pests and diseases.
Barley flour is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).
It also contains a good amount of Vitamin B6 (Pyroxidine) and some Vitamin B2 (Riboflavin), and Vitamin E.
Oat bran
Oat bran, a by-product of oat milling, is derived from the outer layer of the oat grain (Avena sativa).
It is a good source of dietary fibers, especially beta-glucan, vitamins, minerals, and antioxidant compounds that help to lower cholesterol, aid in digestion, and improve heart health.
Oat bran also contains a significant amount of minerals like iron, zinc, magnesium, and manganese, as well as B-vitamins like niacin, thiamin, and vitamins E and K.
It is often used as an ingredient in breakfast cereals, granolas, breads, and other baked goods, and also can be used as a thickener for soups, stews, and sauces.
Oat bran is an excellent source of Vitamin B1 (Thiamine), and Vitamin B5 (Pantothenic acid).
It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B3 (Niacin), and Vitamin E.
Barley flour vs Oat bran Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing barley flour vs oat bran.
This comparison will start by comparing the caloric value of barley flour and oat bran and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Barley flour | Oat bran | |
---|---|---|
Energy | 345 kcal | 246 kcal |
Carbs | 74.5 g | 66.2 g |
Sugar | 0.8 g | 1.45 g |
Fiber | 10.1 g | 15.4 g |
Protein | 10.5 g | 17.3 g |
Fat | 1.6 g | 7.03 g |
Saturated Fat | 0.335 g | 1.33 g |
Barley flour vs Oat bran Calories
Most calories in grains come from carbs.
Comparing oat bran vs barley flour for weight loss, oat bran is slightly lower in calories, with 246 calories per 100 grams, compared to 345 calories per 100 grams of barley flour.
However, both barley flour and oat bran can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Barley flour vs Oat bran Protein
Grains and most grain products, including barley flour and oat bran, are important sources of plant-based protein.
However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.
That said, you can combine grains with legumes to get a complete protein.
Oat bran offers around 39% more protein than barley flour.
Oat bran has 17.3 grams of protein per 100 grams, while barley flour has 10.5 grams of protein per 100 grams.
Barley flour vs Oat bran Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in barley flour and oat bran.
The total amount of carbohydrates is around 11% higher in barley flour than in oat bran. It has 74.5 grams per 100 grams, compared to 66.2 grams in oat bran.
There’s less sugar in barley flour than in oat bran, 47% precisely.
That said, 100 grams of barley flour contains 0.8 grams of sugar, while the same amount of oat bran contains 1.5 grams.
Lastly, let’s take a look at the dietary fiber in barley flour and oat bran.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 15.4 grams of fiber per 100 grams, oat bran is a better source of fiber than barley flour which offers 10.1 grams per 100 gram portion.
Barley flour vs Oat bran Fats
Like most other grains, barley flour and oat bran are low in fat.
Fats in barley flour and oat bran are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in barley flour and oat bran:
- Barley flour: 1.6 grams per 100 grams
- Oat bran: 7 per 100 grams
Speaking of saturated fats, barley flour is 77% lower in saturated fats.
Barley flour and oat bran contain 0.3 grams and 1.3 grams of saturated fat per 100 grams, respectively.
Barley flour vs Oat bran Vitamins Content
This section will discuss the vitamin content of barley flour and oat bran.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Barley flour has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), vitamin E, and vitamin K.
However, oat bran has a higher amount of vitamin B3 (Niacin), and vitamin B6 (Pyroxidine).
Barley flour and oat bran contain the same amount of vitamin A, vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins barley flour and oat bran contain side by side, so you can easily compare them.
Barley flour | Oat bran | |
---|---|---|
Vitamin A | 0 | 0 |
Vitamin C | 0 | 0 |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.37 mg | 1.17 mg |
Vitamin B2 (Riboflavin) | 0.114 mg | 0.22 mg |
Vitamin B3 (Niacin) | 6.27 mg | 0.934 mg |
Vitamin B5 (Pantothenic acid) | 0.145 mg | 1.49 mg |
Vitamin B6 (Pyroxidine) | 0.396 mg | 0.165 mg |
Vitamin B9 (Folate) | 8 µg | 52 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 0.57 mg | 1.01 mg |
Vitamin K | 2.2 µg | 3.2 µg |
Barley flour vs Oat bran Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the barley flour and oat bran comparison focuses on their mineral content.
Barley flour is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc than oat bran.
Barley flour and oat bran contain the same amount of fluoride, and sodium.
Check out the table below to learn how barley flour and oat bran compare when it comes to mineral content.
Barley flour | Oat bran | |
---|---|---|
Calcium | 32 mg | 58 mg |
Copper | 0.343 mg | 0.403 mg |
Fluoride | 0 | 0 |
Iron | 2.68 mg | 5.41 mg |
Magnesium | 96 mg | 235 mg |
Manganese | 1.03 mg | 5.63 mg |
Phosphorus | 296 mg | 734 mg |
Potassium | 309 mg | 566 mg |
Selenium | 37.7 µg | 45.2 µg |
Sodium | 4 mg | 4 mg |
Zinc | 2 mg | 3.11 mg |
The Final Word
This article highlighted the similarities and differences between barley flour and oat bran.
Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.
Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.
They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.
Grains are also a staple food and an important source of food security in many parts of the world.
Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.
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Oat bran Nutrients, U.S. Department of Agriculture, Agricultural Research Service https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/nutrients
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Listing of vitamins, Harvard Health Publishing, Harvard Medical School https://www.health.harvard.edu/staying-healthy/listing_of_vitamins/
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Appendix 7. Nutritional goals for age-sex groups based on dietary reference intakes and Dietary Guidelines recommendations. (n.d.).
https://health.gov/dietaryguidelines/2015/guidelines/appendix-7/
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International tables of glycemic index and glycemic load values 2021: a systematic review
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Health Claim Notification for Saturated Fat, Cholesterol, and Trans Fat, and Reduced Risk of Heart Disease
https://www.fda.gov/food/food-labeling-nutrition/health-claim-notification-saturated-fat-cholesterol-and-trans-fat-and-reduced-risk-heart-disease
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Nutrient Recommendations: Dietary Reference Intakes (DRI), Food and Nutrition Board of the National Academies of Sciences Engineering, and Medicine
https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx
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Protein And Amino Acid Requirements In Human Nutrition, WHO
https://apps.who.int/iris/bitstream/handle/10665/43411/WHO_TRS_935_eng.pdf
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Nutrition Facts Labeling RDIs Nutrients, U.S. Food and Drug Administration
https://www.fda.gov/media/99069/download
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Nutrition Facts Labeling DRVs Food Components, U.S. Food and Drug Administration
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