Curry powder vs. Turmeric — Health Impact and Nutrition Comparison

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.

Curry powder

4

Turmeric

4

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.

Curry powder

9

Turmeric

0

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.

Digestion

Section reviewed by gastroenterologist 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].

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].