Oats vs Triticale: Which Is Healthier?
Oats 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 oats and triticale and help you learn more about their similarities and differences.
Oats (Avena sativa) is a type of cereal grain grown for their edible seeds, also known as groats.
They are a good source of dietary fibers, particularly beta-glucan, which has been linked to various health benefits such as reducing cholesterol levels and improving digestion. They also provide a good source of vitamins, minerals, and antioxidants such as vitamin E, zinc, iron, and manganese.
Oats are a staple ingredient in many breakfast foods such as oatmeal, granola, and muesli. They can also be used as an ingredient in baking, added to smoothies, and used as breading for meat and fish dishes. Oat flour, made from ground oats, can also be a gluten-free alternative in baking.
Oats are also considered a functional food, as they have been shown to positively impact health when consumed regularly as part of a balanced diet.
Oats 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), and Vitamin B6 (Pyroxidine).
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.
Oats 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 oats vs triticale.
This comparison will start by comparing the caloric value of oats and triticale and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Energy||389 kcal||336 kcal|
|Carbs||66.3 g||72.1 g|
|Sugar||0 g||0 g|
|Fiber||10.6 g||3.4 g|
|Protein||16.9 g||13 g|
|Fat||6.9 g||2.09 g|
|Saturated Fat||1.22 g||0.366 g|
Oats vs Triticale Calories
Most calories in grains come from carbs.
Comparing triticale vs oats for weight loss, triticale is slightly lower in calories, with 336 calories per 100 grams, compared to 389 calories per 100 grams of oats.
However, both oats 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.
Oats vs Triticale Protein
Grains and most grain products, including oats 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.
Oats offers around 23% more protein than triticale.
Oats has 16.9 grams of protein per 100 grams, while triticale has 13 grams of protein per 100 grams.
Oats 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 oats and triticale.
The total amount of carbohydrates is around 8% higher in triticale than in oats. It has 72.1 grams per 100 grams, compared to 66.3 grams in oats.
That said, 100 grams of oats and triticale contains 0 grams of sugar, the same amount.
Lastly, let’s take a look at the dietary fiber in oats and triticale.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 10.6 grams of fiber per 100 grams, oats is a better source of fiber than triticale which oats offers 3.4 grams per 100 gram portion.
Oats vs Triticale Fats
Like most other grains, oats and triticale are low in fat.
Fats in oats and triticale are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in oats and triticale:
- Oats: 6.9 grams per 100 grams
- Triticale: 2.1 per 100 grams
Speaking of saturated fats, triticale is 67% lower in saturated fats.
Triticale and oats contain 0.4 grams and 1.2 grams of saturated fat per 100 grams, respectively.
Oats vs Triticale Vitamins Content
This section will discuss the vitamin content of oats and triticale.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Oats has a higher amount of vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.
However, triticale has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), and vitamin B5 (Pantothenic acid).
Oats and triticale contain the same amount of vitamin A, vitamin C, vitamin D, vitamin B12 (Cobalamin), and vitamin K.
The following table shows the exact amount of vitamins oats and triticale contain side by side, so you can easily compare them.
|Vitamin B1 (Thiamine)||0.763 mg||0.416 mg|
|Vitamin B2 (Riboflavin)||0.139 mg||0.134 mg|
|Vitamin B3 (Niacin)||0.961 mg||1.43 mg|
|Vitamin B5 (Pantothenic acid)||1.35 mg||1.32 mg|
|Vitamin B6 (Pyroxidine)||0.119 mg||0.138 mg|
|Vitamin B9 (Folate)||56 µg||73 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.05 mg||0.9 mg|
|Vitamin K||0.9 µg||0.9 µg|
Oats 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 oats and triticale comparison focuses on their mineral content.
Oats is a better source of sodium than triticale.
On the other hand, triticale is a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc.
Oats and triticale contain the same amount of fluoride, and selenium.
Check out the table below to learn how oats and triticale compare when it comes to mineral content.
|Calcium||54 mg||37 mg|
|Copper||0.626 mg||0.457 mg|
|Iron||4.72 mg||2.57 mg|
|Magnesium||177 mg||130 mg|
|Manganese||4.92 mg||3.21 mg|
|Phosphorus||523 mg||358 mg|
|Potassium||429 mg||332 mg|
|Selenium||2.7 µg||2.7 µg|
|Sodium||2 mg||5 mg|
|Zinc||3.97 mg||3.45 mg|
The Final Word
This article highlighted the similarities and differences between oats 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.
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