Turmeric vs. Cumin — Health Impact and Nutrition Comparison

Macronutrients and Calories

As can be seen from the macronutrient comparison charts below, carbs are the predominant macronutrient in both spices. Turmeric consists of 67% carbs, while cumin consists of 44% carbs. 

Given that the serving sizes for both cumin seeds and ground turmeric are very small as they are mostly used as seasonings, the differences in macronutrients are not relevant in the context of the daily recommended amount of nutrients and calories.

Vitamins

A single serving of neither of these spices provides significant amounts of vitamins to contribute to your daily needs; however, they still do contain various vitamins that we can discuss here. 

Cumin contains a higher amount of various vitamins compared to turmeric. It provides more Vitamin A and most of the B-Complex vitamins, including Vitamin B3, Vitamin B2, Vitamin B6, and Vitamin B1.

Specifically, it contains 11 times more Vitamin B1, 4 times more Vitamin B6, 2 times more Vitamin B2, and 3 times more Vitamin B3. 

On the other hand, turmeric is high in Vitamin E and Vitamin K.

Both of these spices completely lack Vitamin D and Vitamin B12. While turmeric contains some amounts of Vitamin B5, cumin seeds are completely absent in that vitamin. On the other hand, cumin seeds contain adequate amounts of Vitamin A, which is completely absent in turmeric. 

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.

Turmeric

5

100 g 300 g 0.25 tsp - 0.5g1 tbsp - 9.4g

Cumin

6

100 g 300 g 0.25 tsp, whole - 0.5g1 tbsp, whole - 6g

Contains more Vitamin EVitamin E	+33%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+148.1%
Contains more FolateFolate	+100%
Contains more CholineCholine	+99.2%

Contains more Vitamin CVitamin C	+1000%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+982.8%
Contains more Vitamin B2Vitamin B2	+118%
Contains more Vitamin B3Vitamin B3	+239.2%
Contains more Vitamin B6Vitamin B6	+306.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Minerals

As discussed above, single servings of these spices do not contribute any significant amounts of vitamins or minerals to your daily need; however, we can still discuss their differences. 

Both turmeric and cumin contain high amounts of various minerals. 

The predominant minerals found in both are manganese and iron. Whereas turmeric contains 6 times more manganese, cumin contains slightly more iron. 

Moreover, turmeric has more copper and less sodium. However, cumin provides more magnesium, phosphorus, and calcium.

They have similar amounts of zinc, potassium, and selenium.

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.

Turmeric

5

100 g 300 g 0.25 tsp - 0.5g1 tbsp - 9.4g

Cumin

4

100 g 300 g 0.25 tsp, whole - 0.5g1 tbsp, whole - 6g

Contains more PotassiumPotassium	+16.3%
Contains more CopperCopper	+49.9%
Contains less SodiumSodium	-83.9%
Contains more ManganeseManganese	+494.1%
Contains more SeleniumSelenium	+19.2%

Contains more MagnesiumMagnesium	+76%
Contains more CalciumCalcium	+454.2%
Contains more IronIron	+20.7%
Contains more PhosphorusPhosphorus	+66.9%

~equal in Zinc ~4.8mg

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.

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 significant suppression of the growth of stomach tumors and cervical tumors with cumin (3). 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

Section reviewed by cardiologist Astghik Grigoryan

Turmeric and cumin offer potential cardiovascular health benefits, albeit through different mechanisms:

Turmeric (3):

• Curcumin, an active substance with strong anti-inflammatory and antioxidant qualities, is found in turmeric. Chronic inflammation is a key contributor to the development of cardiovascular disease, so curcumin's anti-inflammatory effects may help reduce the risk of heart disease.
• Curcumin has been studied for its potential to improve endothelial function, which is essential for maintaining healthy blood vessels and preventing atherosclerosis.
• Turmeric may also have beneficial effects on lipid profiles by helping to lower LDL (“bad” cholesterol) levels and triglycerides, both of which are risk factors for heart disease.

Cumin (5):

• Cumin contains antioxidants such as flavonoids and phenolic compounds, which can help reduce oxidative stress and inflammation in the body, contributing to cardiovascular health.
• Some studies suggest that cumin may help improve lipid profiles by reducing LDL cholesterol and triglyceride levels.

It should be noted that menopause brings hormonal changes, increasing the risk of heart disease in women. By reducing these lipid levels, cumin extract may potentially mitigate some of the cardiovascular risks associated with menopause. However, more research, especially human trials, is needed to confirm its effectiveness (6).

• Cumin also contains potassium, which helps regulate blood pressure by counteracting the effects of sodium, thereby reducing the risk of hypertension and heart disease.

In summary, both turmeric and cumin offer potential cardiovascular benefits through their antioxidant and anti-inflammatory properties. Turmeric's active compound, curcumin, specifically targets inflammation and may have additional effects on lipid profiles, while cumin's antioxidants and potassium content contribute to overall heart health. Incorporating these spices into a balanced diet, along with other heart-healthy foods, can help support cardiovascular health and reduce the risk of heart disease.

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 (7).

Allergy

Cumin allergies are caused by a compound called 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 (8).