First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Wheat bran | Barley |
| Nutrient | wheat bran | barley |
| Protein | 14g | 7g |
| Carbohydrate | 60g | 42g |
| Fiber | 40g | 10g |
| Fat | 4g | 1g |
| Monounsat. Fat | 1g | 1g |
| Polyunsat. Fat | 2g | 1g |
| Saturated Fat | 1g | 0g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | wheat bran | barley |
| Choline | 16% | 0% |
| Vitamin A | 0% | 0% |
| Vitamin C | 0% | 0% |
| Vitamin E | 11% | 3% |
| Vitamin K | 2% | 2% |
Wheat bran have significantly more Vitamins E than barley. Wheat bran are a good source of Potassium. Wheat bran are a great source of Thiamin, Riboflavin, Pantothenic Acid, Zinc. Wheat bran are an excellent source of Niacin, Vitamin B6, Magnesium, Phosphorus, Iron. Barley are a good source of Thiamin, Niacin, Magnesium, Phosphorus, Iron.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | wheat bran | barley |
| Vitamin B1 | 48% | 37% |
| Vitamin B2 | 49% | 15% |
| Vitamin B3 | 105% | 22% |
| Vitamin B5 | 40% | 3% |
| Vitamin B6 | 110% | 16% |
| Vitamin B12 | 0% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | wheat bran | barley |
| Sodium | 0% | 0% |
| Potasium | 31% | 7% |
| Calcium | 14% | 4% |
| Magnesium | 162% | 21% |
| Phosphorus | 162% | 26% |
| Iron | 163% | 34% |
| Manganese | 463% | 48% |
| Selenium | 160% | 47% |
| Copper | 92% | 28% |
| Zinc | 72% | 17% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
