Teff vs Triticale: How Do They Compare?

Teff 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 teff and triticale and help you learn more about their similarities and differences.

Teff

Teff (Eragrostis tef) is a small, gluten-free ancient grain that is native to Ethiopia and Eritrea.

It is a good source of iron, calcium, zinc, and B vitamins like niacin and thiamin. It is also a good source of dietary fiber, protein, and essential amino acids.

Teff has been linked to various health benefits, including improved blood sugar control and weight management. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Teff can be cooked and eaten as a porridge, added to soups and stews, or ground into flour to make bread, pancakes, and other baked goods. It can also be used as a replacement for grains like quinoa, millet, or oats in recipes.

Teff is an excellent source of Vitamin B1 (Thiamine), and Vitamin B6 (Pyroxidine).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

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.

Teff 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 teff vs triticale.

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

Teff vs Triticale Calories

Most calories in grains come from carbs.

Comparing triticale vs teff for weight loss, triticale is slightly lower in calories, with 336 calories per 100 grams, compared to 367 calories per 100 grams of teff.

However, both teff 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.

Teff vs Triticale Protein

Grains and most grain products, including teff 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.

Teff offers around 2% more protein than triticale.

Teff has 13.3 grams of protein per 100 grams, while triticale has 13 grams of protein per 100 grams.

Teff 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 teff and triticale.

The total amount of carbohydrates is around 1% higher in teff than in triticale. It has 73.1 grams per 100 grams, compared to 72.1 grams in triticale.

There’s less sugar in triticale than in teff, 100% precisely.

That said, 100 grams of triticale contains 0 grams of sugar, while the same amount of teff contains 1.8 grams.

Lastly, let’s take a look at the dietary fiber in teff and triticale.

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

With 8 grams of fiber per 100 grams, teff is a better source of fiber than triticale which teff offers 3.4 grams per 100 gram portion.

Teff vs Triticale Fats

Like most other grains, teff and triticale are low in fat.

Fats in teff and triticale are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in teff and triticale:

• Teff: 2.4 grams per 100 grams
• Triticale: 2.1 per 100 grams

Speaking of saturated fats, teff and triticale contain the same amount of saturated fats, 0.4 grams per 100 grams.

Teff vs Triticale Vitamins Content

This section will discuss the vitamin content of teff and triticale.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Teff has a higher amount of vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), and vitamin E.

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

Teff and triticale contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

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

Teff 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 teff and triticale comparison focuses on their mineral content.

On the other hand, triticale is a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc.

Teff and triticale contain the same amount of fluoride.

Check out the table below to learn how teff and triticale compare when it comes to mineral content.

The Final Word

This article highlighted the similarities and differences between teff 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.