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  6. Mustard vs. Turmeric

Mustard vs. Turmeric — In-Depth Nutrition Comparison

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How are Mustard and Turmeric different?

  • Mustard is higher in Selenium, however, Turmeric is richer in Manganese, Iron, Copper, Fiber, Potassium, Magnesium, Zinc, and Phosphorus.
  • Daily need coverage for Manganese from Turmeric is 843% higher.
  • Mustard contains 41 times more Sodium than Turmeric. While Mustard contains 1104mg of Sodium, Turmeric contains only 27mg.

Mustard, prepared, yellow and Spices, turmeric, ground are the varieties used in this article.

Infographic

Mustard vs Turmeric 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.
Mustard
Mustard
1
:
9
Turmeric
Turmeric
Contains more Selenium +440.3%
Contains more Calcium +166.7%
Contains more Iron +3316.1%
Contains more Magnesium +333.3%
Contains more Phosphorus +176.9%
Contains more Potassium +1268.4%
Contains less Sodium -97.6%
Contains more Zinc +603.1%
Contains more Copper +1656.8%
Contains more Manganese +4591.9%
Mustard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 61% 35% 47% 14% 144% 18% 25% 56% 183%
Turmeric
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 2063% 149% 129% 184% 4% 123% 434% 2583% 34%
Contains more Selenium +440.3%
Contains more Calcium +166.7%
Contains more Iron +3316.1%
Contains more Magnesium +333.3%
Contains more Phosphorus +176.9%
Contains more Potassium +1268.4%
Contains less Sodium -97.6%
Contains more Zinc +603.1%
Contains more Copper +1656.8%
Contains more Manganese +4591.9%

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.
Mustard
Mustard
2
:
8
Turmeric
Turmeric
Contains more Vitamin A +∞%
Contains more Vitamin B1 +205.2%
Contains more Vitamin E +1130.6%
Contains more Vitamin C +133.3%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B3 +138.9%
Contains more Vitamin B5 +113.4%
Contains more Vitamin B6 +52.9%
Contains more Folate +185.7%
Contains more Vitamin K +857.1%
Mustard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 8% 0% 1% 45% 17% 11% 16% 17% 6% 0% 4%
Turmeric
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 89% 0% 3% 15% 35% 26% 33% 25% 15% 0% 34%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +205.2%
Contains more Vitamin E +1130.6%
Contains more Vitamin C +133.3%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B3 +138.9%
Contains more Vitamin B5 +113.4%
Contains more Vitamin B6 +52.9%
Contains more Folate +185.7%
Contains more Vitamin K +857.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard
Mustard
2
:
3
Turmeric
Turmeric
Contains more Water +551.5%
Contains more Protein +158.8%
Contains more Carbs +1051.6%
Contains more Other +110.1%
Equal in Fats - 3.25
Mustard
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Turmeric
10% 3% 67% 13% 7%
Protein: 9.68 g
Fats: 3.25 g
Carbs: 67.14 g
Water: 12.85 g
Other: 7.08 g
Contains more Water +551.5%
Contains more Protein +158.8%
Contains more Carbs +1051.6%
Contains more Other +110.1%
Equal in Fats - 3.25

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard
Mustard
3
:
0
Turmeric
Turmeric
Contains less Saturated Fat -88.4%
Contains more Monounsaturated Fat +386%
Equal in Polyunsaturated fat - 0.756
Mustard
7% 69% 24%
Saturated Fat: 0.214 g
Monounsaturated Fat: 2.182 g
Polyunsaturated fat: 0.774 g
Turmeric
60% 15% 25%
Saturated Fat: 1.838 g
Monounsaturated Fat: 0.449 g
Polyunsaturated fat: 0.756 g
Contains less Saturated Fat -88.4%
Contains more Monounsaturated Fat +386%
Equal in Polyunsaturated fat - 0.756

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mustard
Mustard
2
:
2
Turmeric
Turmeric
Contains more Starch +∞%
Contains more Glucose +23.7%
Contains more Sucrose +1033.3%
Contains more Fructose +95.7%
Mustard
41% 14% 30% 15%
Starch: 0.64 g
Sucrose: 0.21 g
Glucose: 0.47 g
Fructose: 0.23 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Turmeric
74% 12% 14%
Starch: 0 g
Sucrose: 2.38 g
Glucose: 0.38 g
Fructose: 0.45 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +23.7%
Contains more Sucrose +1033.3%
Contains more Fructose +95.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard Turmeric Opinion
Net carbs 1.83g 44.44g Turmeric
Protein 3.74g 9.68g Turmeric
Fats 3.34g 3.25g Mustard
Carbs 5.83g 67.14g Turmeric
Calories 60kcal 312kcal Turmeric
Starch 0.64g Mustard
Fructose 0.23g 0.45g Turmeric
Sugar 0.92g 3.21g Mustard
Fiber 4g 22.7g Turmeric
Calcium 63mg 168mg Turmeric
Iron 1.61mg 55mg Turmeric
Magnesium 48mg 208mg Turmeric
Phosphorus 108mg 299mg Turmeric
Potassium 152mg 2080mg Turmeric
Sodium 1104mg 27mg Turmeric
Zinc 0.64mg 4.5mg Turmeric
Copper 0.074mg 1.3mg Turmeric
Manganese 0.422mg 19.8mg Turmeric
Selenium 33.5µg 6.2µg Mustard
Vitamin A 109IU 0IU Mustard
Vitamin A RAE 5µg 0µg Mustard
Vitamin E 0.36mg 4.43mg Turmeric
Vitamin C 0.3mg 0.7mg Turmeric
Vitamin B1 0.177mg 0.058mg Mustard
Vitamin B2 0.07mg 0.15mg Turmeric
Vitamin B3 0.565mg 1.35mg Turmeric
Vitamin B5 0.254mg 0.542mg Turmeric
Vitamin B6 0.07mg 0.107mg Turmeric
Folate 7µg 20µg Turmeric
Vitamin K 1.4µg 13.4µg Turmeric
Tryptophan 0.009mg 0.17mg Turmeric
Threonine 0.167mg 0.33mg Turmeric
Isoleucine 0.146mg 0.47mg Turmeric
Leucine 0.292mg 0.81mg Turmeric
Lysine 0.264mg 0.38mg Turmeric
Methionine 0.076mg 0.14mg Turmeric
Phenylalanine 0.161mg 0.53mg Turmeric
Valine 0.189mg 0.66mg Turmeric
Histidine 0.119mg 0.15mg Turmeric
Trans Fat 0.009g 0.056g Mustard
Saturated Fat 0.214g 1.838g Mustard
Monounsaturated Fat 2.182g 0.449g Mustard
Polyunsaturated fat 0.774g 0.756g Mustard
Omega-6 - Eicosadienoic acid 0.01g 0g Mustard
Omega-6 - Linoleic acid 0.358g Mustard
Omega-6 - Gamma-linoleic acid 0g 0.081g Turmeric
Omega-3 - ALA 0.373g 0.003g Mustard
Omega-3 - Eicosatrienoic acid 0.018g Mustard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Turmeric
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
10%
Mustard
23%
Turmeric
Minerals Daily Need Coverage Score
60%
Mustard
575%
Turmeric

Comparison summary

Which food contains less Sodium?
Turmeric
Turmeric contains less Sodium (difference - 1077mg)
Which food is lower in glycemic index?
Turmeric
Turmeric is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Turmeric
Turmeric is relatively richer in minerals
Which food is richer in vitamins?
Turmeric
Turmeric is relatively richer in vitamins
Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 2.29g)
Which food is lower in Saturated Fat?
Mustard
Mustard is lower in Saturated Fat (difference - 1.624g)
Which food is cheaper?
Mustard
Mustard is cheaper (difference - $0.4)
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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/nutrients
  2. Turmeric - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172231/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.