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  6. Buckwheat vs. Triticale

Buckwheat vs. Triticale — In-Depth Nutrition Comparison

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How are buckwheat and triticale different?

  • Triticale has more manganese, phosphorus, copper, vitamin B1, zinc, iron, vitamin B5, magnesium, folate, and vitamin B2 than buckwheat.
  • Daily need coverage for manganese for triticale is 122% higher.
  • Buckwheat has a lower glycemic index (51) than triticale (66).

Buckwheat groats, roasted, cooked and Triticale are the varieties used in this article.

Infographic

Buckwheat vs Triticale infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 11% 29% 96% 152% 94% 153% 0.65% 419% 0%
Contains less SodiumSodium -20%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +154.9%
Contains more CalciumCalcium +428.6%
Contains more PotassiumPotassium +277.3%
Contains more IronIron +221.3%
Contains more CopperCopper +213%
Contains more ZincZinc +465.6%
Contains more PhosphorusPhosphorus +411.4%
Contains more ManganeseManganese +696.5%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 1.8% 10% 9% 18% 22% 18% 0% 4.8% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 18% 104% 31% 27% 79% 32% 0% 0% 55%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B1Vitamin B1 +940%
Contains more Vitamin B2Vitamin B2 +243.6%
Contains more Vitamin B3Vitamin B3 +52.1%
Contains more Vitamin B5Vitamin B5 +268.5%
Contains more Vitamin B6Vitamin B6 +79.2%
Contains more FolateFolate +421.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Triticale DV% diff.
Manganese 0.403mg 3.21mg 122%
Phosphorus 70mg 358mg 41%
Copper 0.146mg 0.457mg 35%
Vitamin B1 0.04mg 0.416mg 31%
Zinc 0.61mg 3.45mg 26%
Iron 0.8mg 2.57mg 22%
Protein 3.38g 13.05g 19%
Magnesium 51mg 130mg 19%
Vitamin B5 0.359mg 1.323mg 19%
Carbs 19.94g 72.13g 17%
Folate 14µg 73µg 15%
Calories 92kcal 336kcal 12%
Fiber 2.7g 11%
Potassium 88mg 332mg 7%
Vitamin B2 0.039mg 0.134mg 7%
Vitamin E 0.09mg 0.9mg 5%
Vitamin B6 0.077mg 0.138mg 5%
Polyunsaturated fat 0.188g 0.913g 5%
Selenium 2.2µg 4%
Choline 20.1mg 4%
Calcium 7mg 37mg 3%
Vitamin B3 0.94mg 1.43mg 3%
Fats 0.62g 2.09g 2%
Vitamin K 1.9µg 2%
Saturated fat 0.134g 0.366g 1%
Protein per 100 calories 3.7g 3.9g N/A
Calories per 10 g protein 272kcal 257kcal N/A
Weight per 100 calories 109g 30g N/A
Unsaturated / Saturated Fat ratio 2.8 3.1 N/A
Net carbs 17.24g 72.13g N/A
Sugar 0.9g N/A
Sodium 4mg 5mg 0%
Monounsaturated fat 0.188g 0.211g 0%
Tryptophan 0.049mg 0.157mg 0%
Threonine 0.129mg 0.405mg 0%
Isoleucine 0.127mg 0.479mg 0%
Leucine 0.212mg 0.911mg 0%
Lysine 0.172mg 0.365mg 0%
Methionine 0.044mg 0.204mg 0%
Phenylalanine 0.133mg 0.638mg 0%
Valine 0.173mg 0.609mg 0%
Histidine 0.079mg 0.311mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
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
Contains more WaterWater +619.6%
Contains more ProteinProtein +286.1%
Contains more FatsFats +237.1%
Contains more CarbsCarbs +261.7%
Contains more OtherOther +416.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
25% 14% 61%
Saturated fat: Sat. Fat 0.366 g
Monounsaturated fat: Mono. Fat 0.211 g
Polyunsaturated fat: Poly. Fat 0.913 g
Contains less Sat. FatSaturated fat -63.4%
Contains more Mono. FatMonounsaturated fat +12.2%
Contains more Poly. FatPolyunsaturated fat +385.6%

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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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Triticale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169718/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.