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  6. Flax seeds vs. Turmeric

Flax seeds vs. Turmeric — In-Depth Nutrition Comparison

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Summary of differences between Flax seeds and Turmeric

  • Flax seeds has more Vitamin B1, Phosphorus, Magnesium, Selenium, Vitamin B6, and Fiber, while Turmeric has more Manganese, Iron, Potassium, and Vitamin E .
  • Turmeric covers your daily need of Manganese 753% more than Flax seeds.
  • Flax seeds contains 28 times more Vitamin B1 than Turmeric. While Flax seeds contains 1.644mg of Vitamin B1, Turmeric contains only 0.058mg.

These are the specific foods used in this comparison Seeds, flaxseed and Spices, turmeric, ground.

Infographic

Flax seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +88.5%
Contains more CalciumCalcium +51.8%
Contains more PhosphorusPhosphorus +114.7%
Contains more SeleniumSelenium +309.7%
Contains more PotassiumPotassium +155.8%
Contains more IronIron +859.9%
Contains more ManganeseManganese +697.7%
~equal in Copper ~1.3mg
~equal in Zinc ~4.5mg
~equal in Sodium ~27mg

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% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 B1Vitamin B1 +2734.5%
Contains more Vitamin B3Vitamin B3 +128.1%
Contains more Vitamin B5Vitamin B5 +81.7%
Contains more Vitamin B6Vitamin B6 +342.1%
Contains more FolateFolate +335%
Contains more CholineCholine +60%
Contains more Vitamin CVitamin C +16.7%
Contains more Vitamin E Vitamin E +1329%
Contains more Vitamin KVitamin K +211.6%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.15mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 +88.9%
Contains more FatsFats +1197.2%
Contains more CarbsCarbs +132.5%
Contains more WaterWater +84.6%
Contains more OtherOther +90.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 more Mono. FatMonounsaturated Fat +1576.4%
Contains more Poly. FatPolyunsaturated fat +3700.3%
Contains less Sat. FatSaturated Fat -49.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 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 SucroseSucrose +107%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Glucose ~0.38g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax seeds Turmeric Opinion
Calories 534kcal 312kcal Flax seeds
Protein 18.29g 9.68g Flax seeds
Fats 42.16g 3.25g Flax seeds
Vitamin C 0.6mg 0.7mg Turmeric
Net carbs 1.58g 44.44g Turmeric
Carbs 28.88g 67.14g Turmeric
Magnesium 392mg 208mg Flax seeds
Calcium 255mg 168mg Flax seeds
Potassium 813mg 2080mg Turmeric
Iron 5.73mg 55mg Turmeric
Sugar 1.55g 3.21g Flax seeds
Fiber 27.3g 22.7g Flax seeds
Copper 1.22mg 1.3mg Turmeric
Zinc 4.34mg 4.5mg Turmeric
Phosphorus 642mg 299mg Flax seeds
Sodium 30mg 27mg Turmeric
Vitamin E 0.31mg 4.43mg Turmeric
Manganese 2.482mg 19.8mg Turmeric
Selenium 25.4µg 6.2µg Flax seeds
Vitamin B1 1.644mg 0.058mg Flax seeds
Vitamin B2 0.161mg 0.15mg Flax seeds
Vitamin B3 3.08mg 1.35mg Flax seeds
Vitamin B5 0.985mg 0.542mg Flax seeds
Vitamin B6 0.473mg 0.107mg Flax seeds
Vitamin K 4.3µg 13.4µg Turmeric
Folate 87µg 20µg Flax seeds
Trans Fat 0.056g Flax seeds
Choline 78.7mg 49.2mg Flax seeds
Saturated Fat 3.663g 1.838g Turmeric
Monounsaturated Fat 7.527g 0.449g Flax seeds
Polyunsaturated fat 28.73g 0.756g Flax seeds
Tryptophan 0.297mg 0.17mg Flax seeds
Threonine 0.766mg 0.33mg Flax seeds
Isoleucine 0.896mg 0.47mg Flax seeds
Leucine 1.235mg 0.81mg Flax seeds
Lysine 0.862mg 0.38mg Flax seeds
Methionine 0.37mg 0.14mg Flax seeds
Phenylalanine 0.957mg 0.53mg Flax seeds
Valine 1.072mg 0.66mg Flax seeds
Histidine 0.472mg 0.15mg Flax seeds
Fructose 0g 0.45g Turmeric
Omega-3 - ALA 0.003g Turmeric
Omega-6 - Gamma-linoleic acid 0.081g Turmeric
Omega-6 - Eicosadienoic acid 0.007g 0g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Turmeric
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
62%
Flax seeds
23%
Turmeric
Minerals Daily Need Coverage Score
191%
Flax seeds
575%
Turmeric

Comparison summary

Which food contains less Sodium?
Turmeric
Turmeric contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Turmeric
Turmeric is lower in Saturated Fat (difference - 1.825g)
Which food is lower in glycemic index?
Turmeric
Turmeric is lower in glycemic index (difference - 0)
Which food is cheaper?
Turmeric
Turmeric is cheaper (difference - $0.5)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 1.66g)
Which food is richer in vitamins?
Flax seeds
Flax seeds 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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.