Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Spinach
  5. Compare
  6. Spinach vs. Triticale

Spinach vs. Triticale — In-Depth Nutrition Comparison

Compare

What are the differences between spinach and triticale?

  • Spinach is higher in vitamin A, folate, iron, and vitamin C; however, triticale is richer in manganese, phosphorus, copper, vitamin B1, zinc, and vitamin B5.
  • Spinach's daily need coverage for vitamin A is 210% more.
  • Spinach has a lower glycemic index (32) than triticale (66).

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

Infographic

Spinach vs Triticale 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.
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%
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 more CalciumCalcium +267.6%
Contains more PotassiumPotassium +40.4%
Contains more IronIron +38.9%
Contains more SeleniumSelenium +∞%
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%

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 33% 0% 175% 42% 24% 54% 9.2% 8.7% 56% 0% 1234% 110%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +131.1%
Contains more Vitamin B2Vitamin B2 +76.1%
Contains more Vitamin B6Vitamin B6 +75.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more Vitamin B1Vitamin B1 +337.9%
Contains more Vitamin B3Vitamin B3 +191.8%
Contains more Vitamin B5Vitamin B5 +812.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach Triticale DV% diff.
Vitamin K 493.6µg 411%
Manganese 0.935mg 3.21mg 99%
Vitamin A 524µg 0µg 58%
Phosphorus 56mg 358mg 43%
Copper 0.174mg 0.457mg 31%
Vitamin B1 0.095mg 0.416mg 27%
Zinc 0.76mg 3.45mg 24%
Vitamin B5 0.145mg 1.323mg 24%
Carbs 3.75g 72.13g 23%
Protein 2.97g 13.05g 20%
Folate 146µg 73µg 18%
Calories 23kcal 336kcal 16%
Iron 3.57mg 2.57mg 13%
Vitamin C 9.8mg 0mg 11%
Magnesium 87mg 130mg 10%
Calcium 136mg 37mg 10%
Fiber 2.4g 10%
Vitamin E 2.08mg 0.9mg 8%
Vitamin B2 0.236mg 0.134mg 8%
Vitamin B6 0.242mg 0.138mg 8%
Vitamin B3 0.49mg 1.43mg 6%
Polyunsaturated fat 0.109g 0.913g 5%
Potassium 466mg 332mg 4%
Choline 19.7mg 4%
Fats 0.26g 2.09g 3%
Sodium 70mg 5mg 3%
Selenium 1.5µg 3%
Saturated fat 0.043g 0.366g 1%
Monounsaturated fat 0.006g 0.211g 1%
Protein per 100 calories 13g 3.9g N/A
Calories per 10 g protein 77kcal 257kcal N/A
Weight per 100 calories 435g 30g N/A
Unsaturated / Saturated Fat ratio 2.7 3.1 N/A
Net carbs 1.35g 72.13g N/A
Sugar 0.43g N/A
Tryptophan 0.04mg 0.157mg 0%
Threonine 0.127mg 0.405mg 0%
Isoleucine 0.152mg 0.479mg 0%
Leucine 0.231mg 0.911mg 0%
Lysine 0.182mg 0.365mg 0%
Methionine 0.055mg 0.204mg 0%
Phenylalanine 0.134mg 0.638mg 0%
Valine 0.168mg 0.609mg 0%
Histidine 0.066mg 0.311mg 0%

Macronutrient Comparison

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

Fat Type Comparison

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

People also compare

Spinach
Spinach vs Broccoli
Broccoli
Spinach
Spinach vs Tomato
Tomato
Spinach
Spinach vs Vegetable
Vegetable
Triticale
Triticale vs Wheat
Wheat
Triticale
Triticale vs Rye
Rye
Triticale
Triticale vs Oats
Oats

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