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Cumin vs Turmeric - Health impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on May 29, 2022
Education: Nutrition & Microbiology at YSU
Cumin
vs
Turmeric

Summary

Turmeric is higher in manganese, fiber, and copper; also, it has less sodium. Cumin contains more iron, calcium, Vitamin B1, magnesium, phosphorus, Vitamin B6, and Vitamin B3. Besides, cumin provides less sugar and saturated fats than turmeric.

Introduction

This article will discuss the main differences in the nutrition of coriander and cumin, focusing on their health impact.

What's The Actual Difference?

These two spices are derived from different plants, they differ in taste and appearance. Coriander has a mildly sweet taste. Cumin has a more bitter flavor. Cumin has a much warmer and darker flavor than coriander, which is lighter and brighter. Cumin seeds are smaller and darker in color than coriander seeds. Ground cumin is brownish-yellow in color. Coriander seeds are round, brown, and very lightweight.

Nutrition

You can find nutritional infographics at the bottom of this page that visually show the differences between coriander and cumin.

Calories

The number of calories in turmeric and cumin is almost equal. Turmeric has 312 calories per 100g, whereas cumin contains 375 calories per 100g. Both are considered high calorie-foods.

Fats

Cumin contains nine times more fats than turmeric. It has 22.27g of fats per 100g, whereas turmeric provides only 3.25g of fat.

Carbs

Turmeric has 67.14g of carbs per 100g. It contains 22.7g of fiber and 44.44g of net carbs. Cumin has 44.24g of carbs per 100g, of which 10.5g is fiber and 33.74g are net carbs.

However, people usually consume them in tiny amounts so that the number of carbs is also low.

Cholesterol

Both turmeric and cumin have no cholesterol.

Minerals

Both turmeric and cumin contain high amounts of minerals. Turmeric has more copper, potassium, and less sodium.

Both herbs fall in the range of the top 2% of foods as a source of iron and can fully convert your daily iron need.

However, cumin provides more magnesium, potassium, calcium, and iron.

Both have equal amounts of zinc.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cumin
5
:
Contains more Calcium +454.2%
Contains more Iron +20.7%
Contains more Magnesium +76%
Contains more Phosphorus +66.9%
Contains more Potassium +16.3%
Contains less Sodium -83.9%
Contains more Copper +49.9%
Equal in Zinc - 4.5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 280% 2489% 262% 214% 158% 22% 131% 289%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 2063% 149% 129% 184% 4% 123% 434%
Contains more Calcium +454.2%
Contains more Iron +20.7%
Contains more Magnesium +76%
Contains more Phosphorus +66.9%
Contains more Potassium +16.3%
Contains less Sodium -83.9%
Contains more Copper +49.9%
Equal in Zinc - 4.5

Vitamins

Cumin contains a significantly higher amount of vitamins. It provides more Vitamin A, Vitamin B3, folate, Vitamin B2, Vitamin B6, Vitamin B1, and Vitamin C.

Cumin falls in the top 14% of foods as a source of Vitamin B1 and is in the top 18% of foods as a source of Vitamin A.

Turmeric is high in Vitamin E, Vitamin K, and folate.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cumin
6
:
Contains more Vitamin A +∞%
Contains more Vitamin C +1000%
Contains more Vitamin B1 +982.8%
Contains more Vitamin B2 +118%
Contains more Vitamin B3 +239.2%
Contains more Vitamin B6 +306.5%
Contains more Vitamin E +33%
Contains more Folate +100%
Contains more Vitamin K +148.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 67% 0% 26% 157% 76% 86% 0% 101% 8% 0% 14%
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 C +1000%
Contains more Vitamin B1 +982.8%
Contains more Vitamin B2 +118%
Contains more Vitamin B3 +239.2%
Contains more Vitamin B6 +306.5%
Contains more Vitamin E +33%
Contains more Folate +100%
Contains more Vitamin K +148.1%

Glycemic Index

The estimated glycemic index of turmeric and cumin is 0. Both are considered low GI foods.

Acidity

Both turmeric and cumin are alkaline. Cumin has a pH equal to 7.3, while turmeric has a pH equal to 35.5. Taking turmeric in high doses may increase your risk of indigestion and nausea.

Health Benefits

Diabetes

Several studies show that cumin can lower blood glucose levels. Cumin supplementation in alloxan-induced diabetic rats resulted in a significant reduction in blood glucose and increased total hemoglobin and glycosylated hemoglobin. It also prevented weight loss and reduced total cholesterol levels [1].

Turmeric's anti-inflammatory and antioxidant properties may aid in blood sugar management in people with type 2 diabetes. One study indicates that turmeric extract may help stabilize blood sugar levels and make diabetes more manageable [2].

Cancer

Studies demonstrate that the chemopreventive effects of cumin are associated with its ability to modulate the metabolism of carcinogens. Mice studies show [3] significant suppression of the growth of stomach tumors and cervical tumors with cumin. However, more research on humans is needed.

Turmeric contains a lot of curcumin. Curcumin has been shown to inhibit cancer cell development in vitro and in animal studies [4]. It can contribute to cancer cell death and reduce angiogenesis.

Cardiovascular Health

Research shows that estrogens in the body may help with lipid metabolism, protecting the heart from coronary heart disease. During menopause, estrogen levels drop significantly, making a woman vulnerable to heart disease. According to the study, cumin extract has hypolipidemic properties, making it a potential treatment for certain menopausal disorders [3].

Turmeric has beneficial effects on cardiovascular disease. It may improve the function of the endothelium that lines your blood vessels [5].

Hypotensive Effects

One rat study shows that oral administration of cumin may reduce systolic blood pressure and enhance plasma nitric oxide, a component that lowers blood pressure. The study also indicates that cumin can reduce inflammation and oxidative stress [6].

Downsides and Risks

Allergy

Cumin allergies are caused by a compound known as a profilin. People who are allergic to profilin may also experience allergic reactions to coriander. Cumin allergy can also cause a pollen allergy to flare up. Itching, swelling, and tingling in the mouth are common symptoms.

Turmeric, in rare cases, may cause serious side effects. In rare cases, some people may experience side effects such as stomach upset, dizziness, or diarrhea [7].

References

  1. https://pubmed.ncbi.nlm.nih.gov/12220968/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3857752/
  3. https://www.tandfonline.com/doi/abs/10.1207/s15327914nc4702_10
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2758121/
  5. https://pubmed.ncbi.nlm.nih.gov/30651162/
  6. https://www.tandfonline.com/doi/abs/10.3109/10641963.2013.764887
  7. https://pubmed.ncbi.nlm.nih.gov/30883393/
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: May 29, 2022

Infographic

Cumin vs Turmeric infographic
Infographic link

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cumin Turmeric
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cumin Turmeric Opinion
Net carbs 33.74g 44.44g Turmeric
Protein 17.81g 9.68g Cumin
Fats 22.27g 3.25g Cumin
Carbs 44.24g 67.14g Turmeric
Calories 375kcal 312kcal Cumin
Starch g g
Fructose g 0.45g Turmeric
Sugar 2.25g 3.21g Cumin
Fiber 10.5g 22.7g Turmeric
Calcium 931mg 168mg Cumin
Iron 66.36mg 55mg Cumin
Magnesium 366mg 208mg Cumin
Phosphorus 499mg 299mg Cumin
Potassium 1788mg 2080mg Turmeric
Sodium 168mg 27mg Turmeric
Zinc 4.8mg 4.5mg Cumin
Copper 0.867mg 1.3mg Turmeric
Vitamin A 1270IU 0IU Cumin
Vitamin E 3.33mg 4.43mg Turmeric
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 7.7mg 0.7mg Cumin
Vitamin B1 0.628mg 0.058mg Cumin
Vitamin B2 0.327mg 0.15mg Cumin
Vitamin B3 4.579mg 1.35mg Cumin
Vitamin B5 mg 0.542mg Turmeric
Vitamin B6 0.435mg 0.107mg Cumin
Folate 10µg 20µg Turmeric
Vitamin B12 0µg 0µg
Vitamin K 5.4µg 13.4µg Turmeric
Tryptophan mg 0.17mg Turmeric
Threonine mg 0.33mg Turmeric
Isoleucine mg 0.47mg Turmeric
Leucine mg 0.81mg Turmeric
Lysine mg 0.38mg Turmeric
Methionine mg 0.14mg Turmeric
Phenylalanine mg 0.53mg Turmeric
Valine mg 0.66mg Turmeric
Histidine mg 0.15mg Turmeric
Cholesterol 0mg 0mg
Trans Fat g 0.056g Cumin
Saturated Fat 1.535g 1.838g Cumin
Monounsaturated Fat 14.04g 0.449g Cumin
Polyunsaturated fat 3.279g 0.756g Cumin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cumin Turmeric
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
51
Cumin
23
Turmeric
Mineral Summary Score
480
Cumin
392
Turmeric

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
107%
Cumin
58%
Turmeric
Carbohydrates
44%
Cumin
67%
Turmeric
Fats
103%
Cumin
15%
Turmeric

Comparison summary

Which food contains less Sodium?
Turmeric
Turmeric contains less Sodium (difference - 141mg)
Which food is cheaper?
Turmeric
Turmeric is cheaper (difference - $1.5)
Which food is lower in Sugar?
Cumin
Cumin is lower in Sugar (difference - 0.96g)
Which food is lower in Saturated Fat?
Cumin
Cumin is lower in Saturated Fat (difference - 0.303g)
Which food is richer in minerals?
Cumin
Cumin is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/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.