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Triticale vs Black Beans: Which Is Healthier?

This article explains the key similarities and differences between triticale and black beans, foods from the grains and legumes food groups. Read on to learn more about the triticale vs black beans comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on February 17, 2023.

Although triticale and black beans belong to different food groups, while triticale belong is a grain, and black beans belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares triticale and black beans, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how triticale and black beans compare specifically.


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.

Black Beans

Black beans (Phaseolus vulgaris) are a type of legume that are native to Central and South America.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content and rich, nutty flavor.

Black beans are also a good source of antioxidants. They have been shown to have a number of potential health benefits, including reducing the risk of certain types of cancer and helping to lower cholesterol levels.

They are easy to incorporate into a wide range of recipes and can be enjoyed in dishes such as black bean soup, burritos, and salads.

Black Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin K.

Triticale vs Black Beans Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing triticale vs black beans.

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

TriticaleBlack Beans
Energy336 kcal341 kcal
Carbs72.1 g62.4 g
Sugar0 g2.12 g
Fiber3.4 g15.5 g
Protein13 g21.6 g
Fat2.09 g1.42 g
Saturated Fat0.366 g0.366 g

Triticale vs Black Beans Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing triticale vs black beans for weight loss, triticale is slightly lower in calories, with 336 calories per 100 grams, compared to 341 calories per 100 grams of black beans.

However, both triticale and black beans can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Triticale vs Black Beans Protein

Legumes and most legume products, including triticale and black beans, are important sources of plant-based protein.

Black Beans offer around 40% more protein than triticale.

Black Beans have 21.6 grams of protein per 100 grams, while triticale has 13 grams of protein per 100 grams.

Triticale vs Black Beans 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 triticale and black beans.

The total amount of carbohydrates is around 13% higher in triticale than in black beans. It have 72.1 grams per 100 grams, compared to 62.4 grams in black beans.

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

One handful of triticale (28 grams) contains 0 grams of sugar, while the same amount of black beans contains 0.6 grams.

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

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

With 4.3 grams of fiber per portion, black beans are a better source of fiber than triticale which offer 1 grams per portion.

Triticale vs Black Beans Fats

Like most other grains and legumes, with the exception of lupins and peanuts, triticale and black beans are low in fat.

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

Total fat in triticale and black beans:

  • Triticale: 2.1 grams per 100 grams
  • Black Beans: 1.4 per 100 grams

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

Triticale vs Black Beans Vitamins Content

This section will discuss the vitamin content of triticale and black beans.

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

Triticale has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

However, black beans have a higher amount of vitamin B5 (Pantothenic acid), and vitamin E.

Triticale and black beans contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

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

TriticaleBlack Beans
Vitamin A017 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.416 mg0.9 mg
Vitamin B2 (Riboflavin)0.134 mg0.193 mg
Vitamin B3 (Niacin)1.43 mg1.96 mg
Vitamin B5 (Pantothenic acid)1.32 mg0.899 mg
Vitamin B6 (Pyroxidine)0.138 mg0.286 mg
Vitamin B9 (Folate)73 µg444 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.9 mg0.21 mg
Vitamin K0.9 µg5.6 µg

Triticale vs Black Beans 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 triticale and black beans comparison focuses on their mineral content.

Triticale is a better source of calcium, copper, iron, magnesium, potassium, selenium, and zinc than black beans.

On the other hand, black beans are a higher amount of manganese, and phosphorus.

Triticale and black beans contain the same amount of fluoride, and sodium.

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

TriticaleBlack Beans
Calcium37 mg123 mg
Copper0.457 mg0.841 mg
Iron2.57 mg5.02 mg
Magnesium130 mg171 mg
Manganese3.21 mg1.06 mg
Phosphorus358 mg352 mg
Potassium332 mg1480 mg
Selenium2.7 µg3.2 µg
Sodium5 mg5 mg
Zinc3.45 mg3.65 mg

The Final Word

Triticale and black beans are highly nutritious and a great addition to a plant-based diet.

Both triticale and black beans are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.


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