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Triticale vs White rice: Difference, Benefits, More

This article explains the key similarities and differences between triticale and white rice, foods from the grains food group. Read on to learn more about the triticale vs white rice comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on January 27, 2023.

Triticale and white rice 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 triticale and white rice and help you learn more about their similarities and differences.


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.

White rice

White rice (Oryza sativa) has had its husk, bran, and germ removed, leaving only the starchy endosperm. This process, called milling, makes the rice less nutritious but increases its shelf life and gives it a lighter color and texture.

White rice is a good source of carbohydrates, small amounts of protein, and fiber. It is gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

White rice is a staple food in many cultures and is often used as a side dish, in soups and stews, and as an ingredient in salads and sushi. It is also considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet.

White rice is a gluten-free alternative to wheat-based products, making it a good option for people with gluten sensitivities or celiac disease. However, brown rice and other types of whole grains are less nutritious than brown rice, as it has had its bran and germ removed.

White rice is an excellent source of Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B3 (Niacin) and some Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B6 (Pyroxidine).

Triticale vs White rice 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 white rice.

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

TriticaleWhite rice
Energy336 kcal360 kcal
Carbs72.1 g79.3 g
Sugar0 g1.88 g
Fiber3.4 g3.3 g
Protein13 g6.61 g
Fat2.09 g0.58 g
Saturated Fat0.366 g0.158 g

Triticale vs White rice Calories

Most calories in grains come from carbs.

Comparing triticale vs white rice for weight loss, triticale is slightly lower in calories, with 336 calories per 100 grams, compared to 360 calories per 100 grams of white rice.

However, both triticale and white rice 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 White rice Protein

Grains and most grain products, including triticale and white rice, 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 49% more protein than white rice.

Triticale has 13 grams of protein per 100 grams, while white rice has 6.6 grams of protein per 100 grams.

Triticale vs White rice 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 white rice.

The total amount of carbohydrates is around 9% higher in white rice than in triticale. It has 79.3 grams per 100 grams, compared to 72.1 grams in triticale.

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

That said, 100 grams of triticale contains 0 grams of sugar, while the same amount of white rice contains 1.9 grams.

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

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

With 3.4 grams of fiber per 100 grams, triticale is a better source of fiber than white rice which triticale offers 3.3 grams per 100 gram portion.

Triticale vs White rice Fats

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

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

Total fat in triticale and white rice:

  • Triticale: 2.1 grams per 100 grams
  • White rice: 0.6 per 100 grams

Speaking of saturated fats, white rice is 50% lower in saturated fats.

White rice and triticale contain 0.2 grams and 0.4 grams of saturated fat per 100 grams, respectively.

Triticale vs White rice Vitamins Content

This section will discuss the vitamin content of triticale and white rice.

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 B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin B6 (Pyroxidine).

However, white rice has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B9 (Folate), vitamin E, and vitamin K.

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

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

TriticaleWhite rice
Vitamin A062 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.416 mg0.07 mg
Vitamin B2 (Riboflavin)0.134 mg0.048 mg
Vitamin B3 (Niacin)1.43 mg1.6 mg
Vitamin B5 (Pantothenic acid)1.32 mg1.34 mg
Vitamin B6 (Pyroxidine)0.138 mg0.145 mg
Vitamin B9 (Folate)73 µg9 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.9 mg0.37 mg
Vitamin K0.9 µg0.5 µg

Triticale vs White rice 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 white rice comparison focuses on their mineral content.

Triticale is a better source of selenium than white rice.

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

Triticale and white rice contain the same amount of fluoride.

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

TriticaleWhite rice
Calcium37 mg9 mg
Copper0.457 mg0.11 mg
Iron2.57 mg0.8 mg
Magnesium130 mg35 mg
Manganese3.21 mg1.1 mg
Phosphorus358 mg108 mg
Potassium332 mg86 mg
Selenium2.7 µg78.8 µg
Sodium5 mg1 mg
Zinc3.45 mg1.16 mg

The Final Word

This article highlighted the similarities and differences between triticale and white rice.

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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