Turmeric vs Cumin - Health impact and Nutrition Comparison

Summary

Turmeric is higher in manganese, fiber, and copper; also, it has less sodium. Cumin contains more iron, calcium, Vitamin B1, magnesium, phosphorus, Vitamin B6, and Vitamin B3. Besides, cumin provides less sugar and saturated fats than turmeric.

Introduction

This article will discuss the main differences in the nutrition of coriander and cumin, focusing on their health impact.

What's The Actual Difference?

These two spices are derived from different plants, they differ in taste and appearance. Coriander has a mildly sweet taste. Cumin has a more bitter flavor. Cumin has a much warmer and darker flavor than coriander, which is lighter and brighter. Cumin seeds are smaller and darker in color than coriander seeds. Ground cumin is brownish-yellow in color. Coriander seeds are round, brown, and very lightweight.

Nutrition

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

Calories

The number of calories in turmeric and cumin is almost equal. Turmeric has 312 calories per 100g, whereas cumin contains 375 calories per 100g. Both are considered high calorie-foods.

Fats

Cumin contains nine times more fats than turmeric. It has 22.27g of fats per 100g, whereas turmeric provides only 3.25g of fat.

Carbs

Turmeric has 67.14g of carbs per 100g. It contains 22.7g of fiber and 44.44g of net carbs. Cumin has 44.24g of carbs per 100g, of which 10.5g is fiber and 33.74g are net carbs.

However, people usually consume them in tiny amounts so that the number of carbs is also low.

Cholesterol

Both turmeric and cumin have no cholesterol.

Minerals

Both turmeric and cumin contain high amounts of minerals. Turmeric has more copper, potassium, and less sodium.

Both herbs fall in the range of the top 2% of foods as a source of iron and can fully convert your daily iron need.

However, cumin provides more magnesium, potassium, calcium, and iron.

Both 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" chart below show how much of the daily needs can be covered by 300 grams of the food

Turmeric

3

:

5

Cumin

Contains more Potassium +16.3%

Contains less Sodium -83.9%

Contains more Copper +49.9%

Contains more Calcium +454.2%

Contains more Iron +20.7%

Contains more Magnesium +76%

Contains more Phosphorus +66.9%

Equal in Zinc - 4.8

Turmeric

Cumin

Contains more Potassium +16.3%

Contains less Sodium -83.9%

Contains more Copper +49.9%

Contains more Calcium +454.2%

Contains more Iron +20.7%

Contains more Magnesium +76%

Contains more Phosphorus +66.9%

Equal in Zinc - 4.8

Vitamins

Cumin contains a significantly higher amount of vitamins. It provides more Vitamin A, Vitamin B3, folate, Vitamin B2, Vitamin B6, Vitamin B1, and Vitamin C.

Cumin falls in the top 14% of foods as a source of Vitamin B1 and is in the top 18% of foods as a source of Vitamin A.

Turmeric is high in Vitamin E, Vitamin K, and folate.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food

Turmeric

4

:

6

Cumin

Contains more Vitamin E +33%

Contains more Folate +100%

Contains more Vitamin K +148.1%

Contains more Vitamin A +∞%

Contains more Vitamin C +1000%

Contains more Vitamin B1 +982.8%

Contains more Vitamin B2 +118%

Contains more Vitamin B3 +239.2%

Contains more Vitamin B6 +306.5%

Turmeric

Cumin

Contains more Vitamin E +33%

Contains more Folate +100%

Contains more Vitamin K +148.1%

Contains more Vitamin A +∞%

Contains more Vitamin C +1000%

Contains more Vitamin B1 +982.8%

Contains more Vitamin B2 +118%

Contains more Vitamin B3 +239.2%

Contains more Vitamin B6 +306.5%

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.

Health Benefits

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 [3] significant suppression of the growth of stomach tumors and cervical tumors with cumin. 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

Research shows that estrogens in the body may help with lipid metabolism, protecting the heart from coronary heart disease. During menopause, estrogen levels drop significantly, making a woman vulnerable to heart disease. According to the study, cumin extract has hypolipidemic properties, making it a potential treatment for certain menopausal disorders [3].

Turmeric has beneficial effects on cardiovascular disease. It may improve the function of the endothelium that lines your blood vessels [5].

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 [6].

Downsides and Risks

Allergy

Cumin allergies are caused by a compound known as a 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 [7].

References

1. https://pubmed.ncbi.nlm.nih.gov/12220968/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3857752/
3. https://www.tandfonline.com/doi/abs/10.1207/s15327914nc4702_10
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2758121/
5. https://pubmed.ncbi.nlm.nih.gov/30651162/
6. https://www.tandfonline.com/doi/abs/10.3109/10641963.2013.764887
7. https://pubmed.ncbi.nlm.nih.gov/30883393/