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  6. Turmeric vs. Arborio rice

Turmeric vs. Arborio rice — In-Depth Nutrition Comparison

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What are the main differences between turmeric and arborio rice?

  • Turmeric is richer in manganese, iron, copper, potassium, magnesium, phosphorus, zinc, calcium, and vitamin B2, yet arborio rice is richer in folate.
  • Turmeric's daily need coverage for manganese is 845% higher.
  • Turmeric has 168 times more calcium than arborio rice. Turmeric has 168mg of calcium, while arborio rice has 1mg.
  • Turmeric has a lower glycemic index than arborio rice.

We used Spices, turmeric, ground and Rice, white, short-grain, enriched, cooked types in this comparison.

Infographic

Turmeric vs Arborio rice 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 149% 50% 184% 2063% 433% 123% 128% 3.5% 2583% 34%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +2500%
Contains more CalciumCalcium +16700%
Contains more PotassiumPotassium +7900%
Contains more IronIron +3667.1%
Contains more CopperCopper +1705.6%
Contains more ZincZinc +1025%
Contains more PhosphorusPhosphorus +806.1%
Contains more ManganeseManganese +5446.2%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +21%

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% 89% 0% 15% 35% 25% 33% 25% 0% 34% 15% 27%
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 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +837.5%
Contains more Vitamin B5Vitamin B5 +36.5%
Contains more Vitamin B6Vitamin B6 +81.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +182.8%
Contains more Vitamin B3Vitamin B3 +10.6%
Contains more FolateFolate +195%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Turmeric Arborio rice DV% diff.
Manganese 19.8mg 0.357mg 845%
Iron 55mg 1.46mg 669%
Copper 1.3mg 0.072mg 136%
Fiber 22.7g 91%
Potassium 2080mg 26mg 60%
Magnesium 208mg 8mg 48%
Phosphorus 299mg 33mg 38%
Zinc 4.5mg 0.4mg 37%
Vitamin E 4.43mg 30%
Calcium 168mg 1mg 17%
Protein 9.68g 2.36g 15%
Carbs 67.14g 28.73g 13%
Vitamin K 13.4µg 11%
Vitamin B2 0.15mg 0.016mg 10%
Folate 20µg 59µg 10%
Choline 49.2mg 9%
Vitamin B1 0.058mg 0.164mg 9%
Calories 312kcal 130kcal 9%
Saturated fat 1.838g 0.051g 8%
Polyunsaturated fat 0.756g 0.05g 5%
Fats 3.25g 0.19g 5%
Vitamin B6 0.107mg 0.059mg 4%
Vitamin B5 0.542mg 0.397mg 3%
Selenium 6.2µg 7.5µg 2%
Monounsaturated fat 0.449g 0.058g 1%
Fructose 0.45g 1%
Vitamin B3 1.35mg 1.493mg 1%
Sodium 27mg 0mg 1%
Vitamin C 0.7mg 0mg 1%
Net carbs 44.44g 28.73g N/A
Sugar 3.21g N/A
Trans fat 0.056g N/A
Tryptophan 0.17mg 0.027mg 0%
Threonine 0.33mg 0.084mg 0%
Isoleucine 0.47mg 0.102mg 0%
Leucine 0.81mg 0.195mg 0%
Lysine 0.38mg 0.085mg 0%
Methionine 0.14mg 0.056mg 0%
Phenylalanine 0.53mg 0.126mg 0%
Valine 0.66mg 0.144mg 0%
Histidine 0.15mg 0.056mg 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.081g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +310.2%
Contains more FatsFats +1610.5%
Contains more CarbsCarbs +133.7%
Contains more OtherOther +3626.3%
Contains more WaterWater +433.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
60% 15% 25%
Saturated fat: Sat. Fat 1.838 g
Monounsaturated fat: Mono. Fat 0.449 g
Polyunsaturated fat: Poly. Fat 0.756 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +674.1%
Contains more Poly. FatPolyunsaturated fat +1412%
Contains less Sat. FatSaturated fat -97.2%

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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. Turmeric - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172231/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.