Barley vs Oat bran: How Are They Different?

Barley 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 and oat bran and help you learn more about their similarities and differences.

Barley

Barley (Hordeum vulgare) is a cereal grain widely grown in many parts of the world and has been a staple food for thousands of years. It is closely related to wheat and oats.

Barley 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 is commonly used in brewing beer, animal feed, and as a food grain. It can be used in soups, stews, and as a side dish, either whole or ground into flour. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Barley 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 is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B2 (Riboflavin), and Vitamin B6 (Pyroxidine) and some Vitamin B5 (Pantothenic acid), Vitamin B9 (Folate), 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 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 vs oat bran.

This comparison will start by comparing the caloric value of barley and oat bran and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Barley vs Oat bran Calories

Most calories in grains come from carbs.

Comparing oat bran vs barley for weight loss, oat bran is slightly lower in calories, with 246 calories per 100 grams, compared to 354 calories per 100 grams of barley.

However, both barley 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 vs Oat bran Protein

Grains and most grain products, including barley 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 28% more protein than barley.

Oat bran has 17.3 grams of protein per 100 grams, while barley has 12.5 grams of protein per 100 grams.

Barley 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 and oat bran.

The total amount of carbohydrates is around 10% higher in barley than in oat bran. It has 73.5 grams per 100 grams, compared to 66.2 grams in oat bran.

There’s less sugar in barley than in oat bran, 47% precisely.

That said, 100 grams of barley 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 and oat bran.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 17.3 grams of fiber per 100 grams, barley is a better source of fiber than oat bran which barley offers 15.4 grams per 100 gram portion.

Barley vs Oat bran Fats

Like most other grains, barley and oat bran are low in fat.

Fats in barley and oat bran are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in barley and oat bran:

• Barley: 2.3 grams per 100 grams
• Oat bran: 7 per 100 grams

Speaking of saturated fats, barley is 62% lower in saturated fats.

Barley and oat bran contain 0.5 grams and 1.3 grams of saturated fat per 100 grams, respectively.

Barley vs Oat bran Vitamins Content

This section will discuss the vitamin content of barley 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 has a higher amount of vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), vitamin E, and vitamin K.

However, oat bran has a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B3 (Niacin), and vitamin B6 (Pyroxidine).

Barley and oat bran contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins barley and oat bran contain side by side, so you can easily compare them.

Barley 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 and oat bran comparison focuses on their mineral content.

Barley is a better source of calcium, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc than oat bran.

On the other hand, oat bran is a higher amount of copper, and sodium.

Barley and oat bran contain the same amount of fluoride.

Check out the table below to learn how barley and oat bran compare when it comes to mineral content.

The Final Word

This article highlighted the similarities and differences between barley 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.