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Curry powder vs. Turmeric — Health Impact and Nutrition Comparison

Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on May 04, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Curry powder
vs
Turmeric

Summary

Turmeric is higher in manganese, iron, potassium, and vitamins. Turmeric has a lower glycemic index than curry.

Curry contains more calcium, phosphorus, and magnesium and fewer carbs than turmeric.

Introduction

This article will discuss the main differences in turmeric and cumin seeds' nutrition, focusing on their health impact.

What's The Actual Difference?

Turmeric has a golden yellow color and a bitter taste with a peppery flavor, while the curry is hot due to chili or black pepper and sweet due to spices like cinnamon, often a shade of yellow.

The biggest difference between curry and turmeric is that turmeric is a single spice, while curry powder is a mix of multiple spices, such as ginger, garlic, and turmeric.

Nutrition

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

Calories

Turmeric has 312 calories per 100g, whereas curry contains 325 calories per 100g. However, people usually consume them in tiny amounts, so calories don’t matter much.

Carbs

Turmeric has 67.14g of carbs per 100g, of which 22.7g is fiber and 44.44g are net carbs. Curry powder has 55.83g of carbs per 100g, of which 10.5g is fiber and 33.74g are net carbs.

Here again, these powders are usually consumed in small amounts, so the carb count is also low.

Minerals

In comparison, turmeric has more iron, potassium, and also less sodium than curry. Turmeric falls in the range of the top 2% of foods as a source of iron and can fully convert your daily iron need.

However, curry provides more calcium. Both powders 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" 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 182% 158% 103% 716% 400% 128% 157% 6.8% 1083% 220%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 149% 50% 184% 2063% 433% 123% 128% 3.5% 2583% 34%
Contains more MagnesiumMagnesium +22.6%
Contains more CalciumCalcium +212.5%
Contains more PhosphorusPhosphorus +22.7%
Contains more SeleniumSelenium +550%
Contains more PotassiumPotassium +77.8%
Contains more IronIron +188%
Contains less SodiumSodium -48.1%
Contains more ManganeseManganese +138.6%
~equal in Copper ~1.3mg
~equal in Zinc ~4.5mg

Vitamins

Curry contains a significantly higher amount of vitamins. It provides more Vitamin A, E, B1, B2, B3, B5, folate, and Vitamin K.

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 2.3% 0.33% 505% 0% 44% 46% 61% 64% 24% 0% 250% 42% 35%
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 2.3% 0% 89% 0% 15% 35% 25% 33% 25% 0% 34% 15% 27%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +469.8%
Contains more Vitamin B1Vitamin B1 +203.4%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B3Vitamin B3 +141.5%
Contains more Vitamin B5Vitamin B5 +97.4%
Contains more Vitamin KVitamin K +644.8%
Contains more FolateFolate +180%
Contains more CholineCholine +30.5%
~equal in Vitamin C ~0.7mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.107mg
~equal in Vitamin B12 ~0µg

Glycemic Index

The estimated glycemic index of turmeric is 0, while curry powder has GI equal to 5. Both are considered low-GI foods.

Acidity

Both turmeric and curry are alkaline. Curry powder has a pH of 17.4, while turmeric has a pH of 35.5. With that in mind, taking turmeric in high doses may increase your risk of indigestion and nausea.

Health Benefits

Digestion

Section reviewed by gastroenterologist Arpi Gasparyan Article author photo Arpi Gasparyan

Curry powder promotes digestive health due to the presence of turmeric and ginger. Turmeric helps improve your digestive tract's microbiota or the healthy bacteria that aid digestion. Ginger has been shown to relieve nausea and vomiting in pregnant women, help settle upset stomachs, decrease flatulence, bloating, and indigestion, and reduce intestinal cramps [1, 2].

Downsides and Risks

Allergy

Curry powder has some side effects because it combines different spices. In rare cases, people may experience stomach upset, dizziness, or diarrhea.

Turmeric can have serious side effects in rare cases. In rare cases, some people may experience side effects such as stomach upset [3].

Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: May 04, 2023
Medically reviewed by Igor Bussel

Infographic

Curry powder vs Turmeric infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 14% 56% 9% 7%
Protein: 14.29 g
Fats: 14.01 g
Carbs: 55.83 g
Water: 8.8 g
Other: 7.07 g
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 ProteinProtein +47.6%
Contains more FatsFats +331.1%
Contains more CarbsCarbs +20.3%
Contains more WaterWater +46%
~equal in Other ~7.08g

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 65% 23%
Saturated fat: Sat. Fat 1.648 g
Monounsaturated fat: Mono. Fat 8.782 g
Polyunsaturated fat: Poly. Fat 3.056 g
60% 15% 25%
Saturated fat: Sat. Fat 1.838 g
Monounsaturated fat: Mono. Fat 0.449 g
Polyunsaturated fat: Poly. Fat 0.756 g
Contains less Sat. FatSaturated fat -10.3%
Contains more Mono. FatMonounsaturated fat +1855.9%
Contains more Poly. FatPolyunsaturated fat +304.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
22% 41% 29% 8%
Starch: 0 g
Sucrose: 0.62 g
Glucose: 1.14 g
Fructose: 0.79 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.21 g
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 GlucoseGlucose +200%
Contains more FructoseFructose +75.6%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +283.9%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Curry powder Turmeric DV% diff.
Manganese 8.3mg 19.8mg 500%
Iron 19.1mg 55mg 449%
Vitamin E 25.24mg 4.43mg 139%
Fiber 53.2g 22.7g 122%
Vitamin K 99.8µg 13.4µg 72%
Selenium 40.3µg 6.2µg 62%
Calcium 525mg 168mg 36%
Potassium 1170mg 2080mg 27%
Monounsaturated fat 8.782g 0.449g 21%
Fats 14.01g 3.25g 17%
Polyunsaturated fat 3.056g 0.756g 15%
Vitamin B3 3.26mg 1.35mg 12%
Copper 1.2mg 1.3mg 11%
Vitamin B5 1.07mg 0.542mg 11%
Magnesium 255mg 208mg 11%
Phosphorus 367mg 299mg 10%
Vitamin B1 0.176mg 0.058mg 10%
Folate 56µg 20µg 9%
Protein 14.29g 9.68g 9%
Carbs 55.83g 67.14g 4%
Vitamin B2 0.2mg 0.15mg 4%
Choline 64.2mg 49.2mg 3%
Zinc 4.7mg 4.5mg 2%
Saturated fat 1.648g 1.838g 1%
Calories 325kcal 312kcal 1%
Sodium 52mg 27mg 1%
Vitamin C 0.7mg 0.7mg 0%
Net carbs 2.63g 44.44g N/A
Sugar 2.76g 3.21g N/A
Vitamin A 1µg 0µg 0%
Vitamin B6 0.105mg 0.107mg 0%
Trans fat 0g 0.056g N/A
Tryptophan 0.11mg 0.17mg 0%
Threonine 0.35mg 0.33mg 0%
Isoleucine 0.63mg 0.47mg 0%
Leucine 0.89mg 0.81mg 0%
Lysine 0.7mg 0.38mg 0%
Methionine 0.19mg 0.14mg 0%
Phenylalanine 0.58mg 0.53mg 0%
Valine 0.75mg 0.66mg 0%
Histidine 0.29mg 0.15mg 0%
Fructose 0.79g 0.45g 0%
Omega-3 - ALA 0.255g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.013g 0.081g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Curry powder Turmeric
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
83%
Curry powder
23%
Turmeric
Minerals Daily Need Coverage Score
315%
Curry powder
575%
Turmeric

Comparison summary

Which food contains less Sodium?
Turmeric
Turmeric contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
Turmeric
Turmeric is lower in glycemic index (difference - 5)
Which food is cheaper?
Turmeric
Turmeric is cheaper (difference - $0.1)
Which food is lower in Sugar?
Curry powder
Curry powder is lower in Sugar (difference - 0.45g)
Which food is lower in Saturated fat?
Curry powder
Curry powder is lower in Saturated fat (difference - 0.19g)
Which food is richer in vitamins?
Curry powder
Curry powder 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. Curry powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170924/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.