Couscous vs Triticale: How To Choose?
Couscous and triticale 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 couscous and triticale and help you learn more about their similarities and differences.
Couscous
Couscous (Couscous) is a type of pasta made from small, round granules of semolina, which is the coarsely ground endosperm of durum wheat.
It is a good source of carbohydrates and small amounts of protein, fiber, vitamins, and minerals like iron and B vitamins, depending on the ingredients used in the dish’s preparation.
Couscous is a staple food in North Africa and the Middle East and is traditionally served as a side dish or as a base for stews and salads. It is also gluten-free and easy to digest.
Couscous can be enjoyed in various ways. It can be cooked in different sauces, with herbs and spices, and can also be used in salads and soups. It can also be paired with vegetables and lean protein sources such as legumes and in moderate portions.
Couscous is an excellent source of Vitamin B5 (Pantothenic acid).
It also contains a good amount of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin) and some Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
Triticale
Triticale (× Triticosecale) is a hybrid cereal grain that is a cross between wheat (Triticum) and rye (Secale).
It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like zinc, iron, and B-vitamins. It is also rich in antioxidants and protein, making it a valuable food for vegetarians and vegans.
Triticale is often used in baking and traditional dishes such as porridge and crisp bread. Its unique nutritional profile, which combines the best features of wheat and rye, makes it a good option for people looking for a healthier alternative to wheat or rye.
Triticale is gluten-rich. Thus it is not suitable for people with gluten sensitivities or celiac disease. It can be enjoyed as part of a balanced diet, combined with vegetables, lean protein sources, and healthy fats.
Triticale is an excellent source of Vitamin B1 (Thiamine), and Vitamin B5 (Pantothenic acid).
It also contains a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) and some Vitamin B3 (Niacin), Vitamin B6 (Pyroxidine), and Vitamin E.
Couscous vs Triticale Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing couscous vs triticale.
This comparison will start by comparing the caloric value of couscous and triticale and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Couscous | Triticale | |
---|---|---|
Energy | 376 kcal | 336 kcal |
Carbs | 77.4 g | 72.1 g |
Sugar | 0 g | 0 g |
Fiber | 5 g | 3.4 g |
Protein | 12.8 g | 13 g |
Fat | 0.64 g | 2.09 g |
Saturated Fat | 0.117 g | 0.366 g |
Couscous vs Triticale Calories
Most calories in grains come from carbs.
Comparing triticale vs couscous for weight loss, triticale is slightly lower in calories, with 336 calories per 100 grams, compared to 376 calories per 100 grams of couscous.
However, both couscous and triticale can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Couscous vs Triticale Protein
Grains and most grain products, including couscous and triticale, 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.
Triticale offers around 2% more protein than couscous.
Triticale has 13 grams of protein per 100 grams, while couscous has 12.8 grams of protein per 100 grams.
Couscous vs Triticale 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 couscous and triticale.
The total amount of carbohydrates is around 7% higher in couscous than in triticale. It has 77.4 grams per 100 grams, compared to 72.1 grams in triticale.
That said, 100 grams of couscous and triticale contains 0 grams of sugar, the same amount.
Lastly, let’s take a look at the dietary fiber in couscous and triticale.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 5 grams of fiber per 100 grams, couscous is a better source of fiber than triticale which couscous offers 3.4 grams per 100 gram portion.
Couscous vs Triticale Fats
Like most other grains, couscous and triticale are low in fat.
Fats in couscous and triticale are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in couscous and triticale:
- Couscous: 0.6 grams per 100 grams
- Triticale: 2.1 per 100 grams
Speaking of saturated fats, couscous is 75% lower in saturated fats.
Couscous and triticale contain 0.1 grams and 0.4 grams of saturated fat per 100 grams, respectively.
Couscous vs Triticale Vitamins Content
This section will discuss the vitamin content of couscous and triticale.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Couscous has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
However, triticale has a higher amount of vitamin B3 (Niacin).
Couscous and triticale contain the same amount of vitamin A, vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins couscous and triticale contain side by side, so you can easily compare them.
Couscous | Triticale | |
---|---|---|
Vitamin A | 0 | 0 |
Vitamin C | 0 | 0 |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.163 mg | 0.416 mg |
Vitamin B2 (Riboflavin) | 0.078 mg | 0.134 mg |
Vitamin B3 (Niacin) | 3.49 mg | 1.43 mg |
Vitamin B5 (Pantothenic acid) | 1.24 mg | 1.32 mg |
Vitamin B6 (Pyroxidine) | 0.11 mg | 0.138 mg |
Vitamin B9 (Folate) | 20 µg | 73 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 0 | 0.9 mg |
Vitamin K | 0 | 0.9 µg |
Couscous vs Triticale 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 couscous and triticale comparison focuses on their mineral content.
Couscous is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc than triticale.
On the other hand, triticale is a higher amount of selenium, and sodium.
Couscous and triticale contain the same amount of fluoride.
Check out the table below to learn how couscous and triticale compare when it comes to mineral content.
Couscous | Triticale | |
---|---|---|
Calcium | 24 mg | 37 mg |
Copper | 0.247 mg | 0.457 mg |
Fluoride | 0 | 0 |
Iron | 1.08 mg | 2.57 mg |
Magnesium | 44 mg | 130 mg |
Manganese | 0.78 mg | 3.21 mg |
Phosphorus | 170 mg | 358 mg |
Potassium | 166 mg | 332 mg |
Selenium | 2.8 µg | 2.7 µg |
Sodium | 10 mg | 5 mg |
Zinc | 0.83 mg | 3.45 mg |
The Final Word
This article highlighted the similarities and differences between couscous and triticale.
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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Listing of vitamins, Harvard Health Publishing, Harvard Medical School https://www.health.harvard.edu/staying-healthy/listing_of_vitamins/
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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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