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  6. Triticale vs. Bulgur

Triticale vs. Bulgur — In-Depth Nutrition Comparison

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Important differences between Triticale and Bulgur

  • Bulgur has less Manganese, Phosphorus, Copper, Vitamin B1, Zinc, Magnesium, Iron, Vitamin B5, Folate, and Vitamin B2.
  • Triticale's daily need coverage for Manganese is 113% more.
  • Triticale has 9 times more Phosphorus than Bulgur. Triticale has 358mg of Phosphorus, while Bulgur has 40mg.

The food varieties used in the comparison are Triticale and Bulgur, cooked.

Infographic

Triticale vs Bulgur infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Triticale
Triticale
8
:
1
Bulgur
Bulgur
Contains more Calcium +270%
Contains more Iron +167.7%
Contains more Magnesium +306.3%
Contains more Phosphorus +795%
Contains more Potassium +388.2%
Contains more Zinc +505.3%
Contains more Copper +509.3%
Contains more Manganese +427.1%
Equal in Sodium - 5
Triticale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 97% 93% 154% 30% 1% 95% 153% 419% 0%
Bulgur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Calcium +270%
Contains more Iron +167.7%
Contains more Magnesium +306.3%
Contains more Phosphorus +795%
Contains more Potassium +388.2%
Contains more Zinc +505.3%
Contains more Copper +509.3%
Contains more Manganese +427.1%
Equal in Sodium - 5

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Triticale
Triticale
7
:
2
Bulgur
Bulgur
Contains more Vitamin E +8900%
Contains more Vitamin B1 +629.8%
Contains more Vitamin B2 +378.6%
Contains more Vitamin B3 +43%
Contains more Vitamin B5 +284.6%
Contains more Vitamin B6 +66.3%
Contains more Folate +305.6%
Contains more Vitamin A +∞%
Triticale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 0% 105% 31% 27% 80% 32% 55% 0% 0%
Bulgur
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 2%
Contains more Vitamin E +8900%
Contains more Vitamin B1 +629.8%
Contains more Vitamin B2 +378.6%
Contains more Vitamin B3 +43%
Contains more Vitamin B5 +284.6%
Contains more Vitamin B6 +66.3%
Contains more Folate +305.6%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Triticale
Triticale
4
:
1
Bulgur
Bulgur
Contains more Protein +323.7%
Contains more Fats +770.8%
Contains more Carbs +288.2%
Contains more Other +552.9%
Contains more Water +639.9%
Triticale
13% 2% 72% 11% 2%
Protein: 13.05 g
Fats: 2.09 g
Carbs: 72.13 g
Water: 10.51 g
Other: 2.22 g
Bulgur
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Contains more Protein +323.7%
Contains more Fats +770.8%
Contains more Carbs +288.2%
Contains more Other +552.9%
Contains more Water +639.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Triticale
Triticale
2
:
1
Bulgur
Bulgur
Contains more Monounsaturated Fat +580.6%
Contains more Polyunsaturated fat +831.6%
Contains less Saturated Fat -88.5%
Triticale
25% 14% 61%
Saturated Fat: 0.366 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.913 g
Bulgur
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains more Monounsaturated Fat +580.6%
Contains more Polyunsaturated fat +831.6%
Contains less Saturated Fat -88.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Triticale Bulgur
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Triticale Bulgur Opinion
Net carbs 72.13g 14.08g Triticale
Protein 13.05g 3.08g Triticale
Fats 2.09g 0.24g Triticale
Carbs 72.13g 18.58g Triticale
Calories 336kcal 83kcal Triticale
Sugar 0.1g Triticale
Fiber 4.5g Bulgur
Calcium 37mg 10mg Triticale
Iron 2.57mg 0.96mg Triticale
Magnesium 130mg 32mg Triticale
Phosphorus 358mg 40mg Triticale
Potassium 332mg 68mg Triticale
Sodium 5mg 5mg
Zinc 3.45mg 0.57mg Triticale
Copper 0.457mg 0.075mg Triticale
Manganese 3.21mg 0.609mg Triticale
Selenium 0.6µg Bulgur
Vitamin A 0IU 2IU Bulgur
Vitamin E 0.9mg 0.01mg Triticale
Vitamin B1 0.416mg 0.057mg Triticale
Vitamin B2 0.134mg 0.028mg Triticale
Vitamin B3 1.43mg 1mg Triticale
Vitamin B5 1.323mg 0.344mg Triticale
Vitamin B6 0.138mg 0.083mg Triticale
Folate 73µg 18µg Triticale
Vitamin K 0.5µg Bulgur
Tryptophan 0.157mg 0.048mg Triticale
Threonine 0.405mg 0.089mg Triticale
Isoleucine 0.479mg 0.114mg Triticale
Leucine 0.911mg 0.208mg Triticale
Lysine 0.365mg 0.085mg Triticale
Methionine 0.204mg 0.048mg Triticale
Phenylalanine 0.638mg 0.145mg Triticale
Valine 0.609mg 0.139mg Triticale
Histidine 0.311mg 0.071mg Triticale
Saturated Fat 0.366g 0.042g Bulgur
Monounsaturated Fat 0.211g 0.031g Triticale
Polyunsaturated fat 0.913g 0.098g Triticale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Triticale Bulgur
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
Triticale
8%
Bulgur
Minerals Daily Need Coverage Score
105%
Triticale
21%
Bulgur

Comparison summary

Which food is lower in Sugar?
Triticale
Triticale is lower in Sugar (difference - 0.1g)
Which food is cheaper?
Triticale
Triticale is cheaper (difference - $2)
Which food is richer in minerals?
Triticale
Triticale is relatively richer in minerals
Which food is richer in vitamins?
Triticale
Triticale is relatively richer in vitamins
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.324g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 19)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (5 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Triticale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169718/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.