Spelt vs Triticale: How To Choose?
Spelt 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 spelt and triticale and help you learn more about their similarities and differences.
Spelt (Triticum spelta) is an ancient type of wheat that is believed to have originated in the Near East.
It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like iron, zinc, and B-vitamins. It is also rich in antioxidants and protein, making it a valuable food for vegetarians and vegans.
Spelt is commonly used in baking, particularly in traditional dishes such as bread and pasta. It has a nutty and slightly sweet 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.
Spelt is considered a functional food, as it has been shown to have a positive impact on 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.
Spelt is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).
It also contains a good amount of Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin E.
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.
Spelt 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 spelt vs triticale.
This comparison will start by comparing the caloric value of spelt and triticale and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Energy||338 kcal||336 kcal|
|Carbs||70.2 g||72.1 g|
|Sugar||6.82 g||0 g|
|Fiber||10.7 g||3.4 g|
|Protein||14.6 g||13 g|
|Fat||2.43 g||2.09 g|
|Saturated Fat||0.406 g||0.366 g|
Spelt vs Triticale Calories
Most calories in grains come from carbs.
Comparing triticale vs spelt for weight loss, triticale is slightly lower in calories, with 336 calories per 100 grams, compared to 338 calories per 100 grams of spelt.
However, both spelt 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.
Spelt vs Triticale Protein
Grains and most grain products, including spelt 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.
Spelt offers around 11% more protein than triticale.
Spelt has 14.6 grams of protein per 100 grams, while triticale has 13 grams of protein per 100 grams.
Spelt 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 spelt and triticale.
The total amount of carbohydrates is around 3% higher in triticale than in spelt. It has 72.1 grams per 100 grams, compared to 70.2 grams in spelt.
There’s less sugar in triticale than in spelt, 100% precisely.
That said, 100 grams of triticale contains 0 grams of sugar, while the same amount of spelt contains 6.8 grams.
Lastly, let’s take a look at the dietary fiber in spelt and triticale.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 10.7 grams of fiber per 100 grams, spelt is a better source of fiber than triticale which spelt offers 3.4 grams per 100 gram portion.
Spelt vs Triticale Fats
Like most other grains, spelt and triticale are low in fat.
Fats in spelt and triticale are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in spelt and triticale:
- Spelt: 2.4 grams per 100 grams
- Triticale: 2.1 per 100 grams
Speaking of saturated fats, spelt and triticale contain the same amount of saturated fats, 0.4 grams per 100 grams.
Spelt vs Triticale Vitamins Content
This section will discuss the vitamin content of spelt and triticale.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Spelt has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), and vitamin E.
However, triticale has a higher amount of vitamin A, vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin K.
Spelt and triticale contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins spelt and triticale contain side by side, so you can easily compare them.
|Vitamin A||10 IU||0|
|Vitamin B1 (Thiamine)||0.364 mg||0.416 mg|
|Vitamin B2 (Riboflavin)||0.113 mg||0.134 mg|
|Vitamin B3 (Niacin)||6.84 mg||1.43 mg|
|Vitamin B5 (Pantothenic acid)||1.07 mg||1.32 mg|
|Vitamin B6 (Pyroxidine)||0.23 mg||0.138 mg|
|Vitamin B9 (Folate)||45 µg||73 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.79 mg||0.9 mg|
|Vitamin K||3.6 µg||0.9 µg|
Spelt 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 spelt and triticale comparison focuses on their mineral content.
Spelt is a better source of calcium, manganese, and zinc than triticale.
On the other hand, triticale is a higher amount of copper, iron, magnesium, phosphorus, potassium, selenium, and sodium.
Spelt and triticale contain the same amount of fluoride.
Check out the table below to learn how spelt and triticale compare when it comes to mineral content.
|Calcium||27 mg||37 mg|
|Copper||0.511 mg||0.457 mg|
|Iron||4.44 mg||2.57 mg|
|Magnesium||136 mg||130 mg|
|Manganese||2.98 mg||3.21 mg|
|Phosphorus||401 mg||358 mg|
|Potassium||388 mg||332 mg|
|Selenium||11.7 µg||2.7 µg|
|Sodium||8 mg||5 mg|
|Zinc||3.28 mg||3.45 mg|
The Final Word
This article highlighted the similarities and differences between spelt 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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