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Turmeric vs Cumin - Health impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on May 29, 2022
Education: Nutrition & Microbiology at YSU
Turmeric
vs
Cumin

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
:
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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 2063% 149% 129% 184% 4% 123% 434%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 280% 2489% 262% 214% 158% 22% 131% 289%
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
:
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 89% 0% 3% 15% 35% 26% 33% 25% 15% 0% 34%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 67% 0% 26% 157% 76% 86% 0% 101% 8% 0% 14%
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/
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: May 29, 2022

Infographic

Turmeric vs Cumin infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Cumin
Contains more Carbs +51.8%
Contains more Water +59.4%
Contains more Protein +84%
Contains more Fats +585.2%
Equal in Other - 7.62
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
18% 22% 44% 8% 8%
Protein: 17.81 g
Fats: 22.27 g
Carbs: 44.24 g
Water: 8.06 g
Other: 7.62 g
Contains more Carbs +51.8%
Contains more Water +59.4%
Contains more Protein +84%
Contains more Fats +585.2%
Equal in Other - 7.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
3
Cumin
Contains less Saturated Fat -16.5%
Contains more Monounsaturated Fat +3026.9%
Contains more Polyunsaturated fat +333.7%
60% 15% 25%
Saturated Fat: 1.838 g
Monounsaturated Fat: 0.449 g
Polyunsaturated fat: 0.756 g
8% 74% 17%
Saturated Fat: 1.535 g
Monounsaturated Fat: 14.04 g
Polyunsaturated fat: 3.279 g
Contains less Saturated Fat -16.5%
Contains more Monounsaturated Fat +3026.9%
Contains more Polyunsaturated fat +333.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Turmeric Cumin
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Turmeric Cumin Opinion
Net carbs 44.44g 33.74g Turmeric
Protein 9.68g 17.81g Cumin
Fats 3.25g 22.27g Cumin
Carbs 67.14g 44.24g Turmeric
Calories 312kcal 375kcal Cumin
Fructose 0.45g Turmeric
Sugar 3.21g 2.25g Cumin
Fiber 22.7g 10.5g Turmeric
Calcium 168mg 931mg Cumin
Iron 55mg 66.36mg Cumin
Magnesium 208mg 366mg Cumin
Phosphorus 299mg 499mg Cumin
Potassium 2080mg 1788mg Turmeric
Sodium 27mg 168mg Turmeric
Zinc 4.5mg 4.8mg Cumin
Copper 1.3mg 0.867mg Turmeric
Vitamin A 0IU 1270IU Cumin
Vitamin A RAE 0µg 64µg Cumin
Vitamin E 4.43mg 3.33mg Turmeric
Vitamin C 0.7mg 7.7mg Cumin
Vitamin B1 0.058mg 0.628mg Cumin
Vitamin B2 0.15mg 0.327mg Cumin
Vitamin B3 1.35mg 4.579mg Cumin
Vitamin B5 0.542mg Turmeric
Vitamin B6 0.107mg 0.435mg Cumin
Folate 20µg 10µg Turmeric
Vitamin K 13.4µg 5.4µg Turmeric
Tryptophan 0.17mg Turmeric
Threonine 0.33mg Turmeric
Isoleucine 0.47mg Turmeric
Leucine 0.81mg Turmeric
Lysine 0.38mg Turmeric
Methionine 0.14mg Turmeric
Phenylalanine 0.53mg Turmeric
Valine 0.66mg Turmeric
Histidine 0.15mg Turmeric
Trans Fat 0.056g Cumin
Saturated Fat 1.838g 1.535g Cumin
Monounsaturated Fat 0.449g 14.04g Cumin
Polyunsaturated fat 0.756g 3.279g Cumin
Omega-6 - Gamma-linoleic acid 0.081g Turmeric
Omega-3 - ALA 0.003g Turmeric

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turmeric Cumin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
23%
Turmeric
51%
Cumin
Minerals Daily Need Coverage Score
392%
Turmeric
480%
Cumin

Comparison summary

Which food contains less Sodium?
Turmeric
Turmeric contains less Sodium (difference - 141mg)
Which food is cheaper?
Turmeric
Turmeric is cheaper (difference - $1.5)
Which food is lower in Sugar?
Cumin
Cumin is lower in Sugar (difference - 0.96g)
Which food is lower in Saturated Fat?
Cumin
Cumin is lower in Saturated Fat (difference - 0.303g)
Which food is richer in minerals?
Cumin
Cumin is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Turmeric - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172231/nutrients
  2. Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/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.