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Triticale vs. Spinach — In-Depth Nutrition Comparison

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What are the differences between Triticale and Spinach?

  • Triticale is higher in Manganese, Phosphorus, Copper, Vitamin B1, Zinc, and Vitamin B5, however, Spinach is richer in Vitamin A RAE, Folate, Iron, and Vitamin C.
  • Triticale's daily need coverage for Manganese is 99% more.
  • Spinach contains 9 times less Vitamin B5 than Triticale. Triticale contains 1.323mg of Vitamin B5, while Spinach contains 0.145mg.

We used Triticale and Spinach, cooked, boiled, drained, without salt types in this article.

Infographic

Triticale vs Spinach 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 93% 11% 29% 96% 152% 94% 153% 0.65% 419% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
Contains more MagnesiumMagnesium +49.4%
Contains more CopperCopper +162.6%
Contains more ZincZinc +353.9%
Contains more PhosphorusPhosphorus +539.3%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +243.3%
Contains more CalciumCalcium +267.6%
Contains more PotassiumPotassium +40.4%
Contains more IronIron +38.9%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 18% 0% 104% 31% 27% 79% 32% 0% 0% 55% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 33% 629% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
Contains more Vitamin B1Vitamin B1 +337.9%
Contains more Vitamin B3Vitamin B3 +191.8%
Contains more Vitamin B5Vitamin B5 +812.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +131.1%
Contains more Vitamin B2Vitamin B2 +76.1%
Contains more Vitamin B6Vitamin B6 +75.4%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more ProteinProtein +339.4%
Contains more FatsFats +703.8%
Contains more CarbsCarbs +1823.5%
Contains more OtherOther +22.7%
Contains more WaterWater +767.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 14% 61%
Saturated Fat: Sat. Fat 0.366 g
Monounsaturated Fat: Mono. Fat 0.211 g
Polyunsaturated fat: Poly. Fat 0.913 g
27% 4% 69%
Saturated Fat: Sat. Fat 0.043 g
Monounsaturated Fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
Contains more Mono. FatMonounsaturated Fat +3416.7%
Contains more Poly. FatPolyunsaturated fat +737.6%
Contains less Sat. FatSaturated Fat -88.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Triticale Spinach Opinion
Calories 336kcal 23kcal Triticale
Protein 13.05g 2.97g Triticale
Fats 2.09g 0.26g Triticale
Vitamin C 0mg 9.8mg Spinach
Net carbs 72.13g 1.35g Triticale
Carbs 72.13g 3.75g Triticale
Magnesium 130mg 87mg Triticale
Calcium 37mg 136mg Spinach
Potassium 332mg 466mg Spinach
Iron 2.57mg 3.57mg Spinach
Sugar 0.43g Triticale
Fiber 2.4g Spinach
Copper 0.457mg 0.174mg Triticale
Zinc 3.45mg 0.76mg Triticale
Phosphorus 358mg 56mg Triticale
Sodium 5mg 70mg Triticale
Vitamin A 0IU 10481IU Spinach
Vitamin A RAE 0µg 524µg Spinach
Vitamin E 0.9mg 2.08mg Spinach
Manganese 3.21mg 0.935mg Triticale
Selenium 1.5µg Spinach
Vitamin B1 0.416mg 0.095mg Triticale
Vitamin B2 0.134mg 0.236mg Spinach
Vitamin B3 1.43mg 0.49mg Triticale
Vitamin B5 1.323mg 0.145mg Triticale
Vitamin B6 0.138mg 0.242mg Spinach
Vitamin K 493.6µg Spinach
Folate 73µg 146µg Spinach
Choline 19.7mg Spinach
Saturated Fat 0.366g 0.043g Spinach
Monounsaturated Fat 0.211g 0.006g Triticale
Polyunsaturated fat 0.913g 0.109g Triticale
Tryptophan 0.157mg 0.04mg Triticale
Threonine 0.405mg 0.127mg Triticale
Isoleucine 0.479mg 0.152mg Triticale
Leucine 0.911mg 0.231mg Triticale
Lysine 0.365mg 0.182mg Triticale
Methionine 0.204mg 0.055mg Triticale
Phenylalanine 0.638mg 0.134mg Triticale
Valine 0.609mg 0.168mg Triticale
Histidine 0.311mg 0.066mg Triticale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Triticale Spinach
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
27%
Triticale
170%
Spinach
Minerals Daily Need Coverage Score
105%
Triticale
52%
Spinach

Comparison summary

Which food is lower in Sugar?
Triticale
Triticale is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Triticale
Triticale contains less Sodium (difference - 65mg)
Which food is cheaper?
Triticale
Triticale is cheaper (difference - $0.2)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.323g)
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 34)
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.