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Turmeric vs Curry powder - Health impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on November 14, 2022
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Turmeric
vs
Curry powder

Summary

Turmeric is higher in manganese, iron, potassium, and vitamins. Turmeric has a lower glycemic index than curry.

Curry contains more calcium, phosphorus, and magnesium and fewer carbs than turmeric.

Introduction

This article will discuss the main differences in turmeric and cumin seeds' nutrition, focusing on their health impact.

What's The Actual Difference?

Turmeric has a golden yellow color and a bitter taste with a peppery flavor, while the curry is hot due to chili or black pepper and sweet due to spices like cinnamon, often a shade of yellow.

The biggest difference between curry and turmeric is that turmeric is a single spice, while curry powder is a mix of multiple spices, such as ginger, garlic, and turmeric.

Nutrition

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

Calories

Turmeric has 312 calories per 100g, whereas curry contains 325 calories per 100g. However, people usually consume them in tiny amounts, so calories don’t matter much.

Carbs

Turmeric has 67.14g of carbs per 100g, of which 22.7g is fiber and 44.44g are net carbs. Curry powder has 55.83g of carbs per 100g, of which 10.5g is fiber and 33.74g are net carbs.

Here again, these powders are usually consumed in small amounts, so the carb count is also low.

Minerals

In comparison, turmeric has more iron, potassium, and also less sodium than curry. Turmeric falls in the range of the top 2% of foods as a source of iron and can fully convert your daily iron need.

However, curry provides more calcium. Both powders 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
Contains more Iron +188%
Contains more Potassium +77.8%
Contains less Sodium -48.1%
Contains more Calcium +212.5%
Contains more Magnesium +22.6%
Contains more Phosphorus +22.7%
Equal in Zinc - 4.7
Equal in Copper - 1.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 2063% 149% 129% 184% 4% 123% 434%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 158% 717% 183% 158% 104% 7% 129% 400%
Contains more Iron +188%
Contains more Potassium +77.8%
Contains less Sodium -48.1%
Contains more Calcium +212.5%
Contains more Magnesium +22.6%
Contains more Phosphorus +22.7%
Equal in Zinc - 4.7
Equal in Copper - 1.2

Vitamins

Curry contains a significantly higher amount of vitamins. It provides more Vitamin A, E, B1, B2, B3, B5, folate, and Vitamin K.

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
:
Contains more Vitamin A +∞%
Contains more Vitamin E +469.8%
Contains more Vitamin B1 +203.4%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B3 +141.5%
Contains more Vitamin B5 +97.4%
Contains more Folate +180%
Contains more Vitamin K +644.8%
Equal in Vitamin C - 0.7
Equal in Vitamin B6 - 0.105
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 2% 505% 0% 3% 44% 47% 62% 65% 25% 43% 0% 250%
Contains more Vitamin A +∞%
Contains more Vitamin E +469.8%
Contains more Vitamin B1 +203.4%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B3 +141.5%
Contains more Vitamin B5 +97.4%
Contains more Folate +180%
Contains more Vitamin K +644.8%
Equal in Vitamin C - 0.7
Equal in Vitamin B6 - 0.105

Glycemic Index

The estimated glycemic index of turmeric is 0, while curry powder has GI equal to 5. Both are considered low-GI foods.

Acidity

Both turmeric and curry are alkaline. Curry powder has a pH of 17.4, while turmeric has a pH of 35.5. With that in mind, taking turmeric in high doses may increase your risk of indigestion and nausea.

Health Benefits

Digestion

Curry powder promotes digestive health due to the presence of turmeric and ginger. Turmeric helps strengthen your digestive tract's microbiome or the healthy bacteria that aid digestion. Ginger has been shown to relieve nausea and vomiting in pregnant women and to help settle upset stomachs [1].

Downsides and Risks

Allergy

Curry powder has some side effects because it combines different spices. In rare cases, people may experience stomach upset, dizziness, or diarrhea.

Turmeric can have serious side effects in rare cases. In rare cases, some people may experience side effects such as stomach upset [2].

References

  1. https://pubmed.ncbi.nlm.nih.gov/20100380/
  2. https://pubmed.ncbi.nlm.nih.gov/26342520/
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: November 14, 2022
Medically reviewed by Igor Bussel

Infographic

Turmeric vs Curry powder infographic
Infographic link

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 Curry powder
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Turmeric Curry powder Opinion
Net carbs 44.44g 2.63g Turmeric
Protein 9.68g 14.29g Curry powder
Fats 3.25g 14.01g Curry powder
Carbs 67.14g 55.83g Turmeric
Calories 312kcal 325kcal Curry powder
Starch g g
Fructose 0.45g 0.79g Curry powder
Sugar 3.21g 2.76g Curry powder
Fiber 22.7g 53.2g Curry powder
Calcium 168mg 525mg Curry powder
Iron 55mg 19.1mg Turmeric
Magnesium 208mg 255mg Curry powder
Phosphorus 299mg 367mg Curry powder
Potassium 2080mg 1170mg Turmeric
Sodium 27mg 52mg Turmeric
Zinc 4.5mg 4.7mg Curry powder
Copper 1.3mg 1.2mg Turmeric
Vitamin A 0IU 19IU Curry powder
Vitamin E 4.43mg 25.24mg Curry powder
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.7mg 0.7mg
Vitamin B1 0.058mg 0.176mg Curry powder
Vitamin B2 0.15mg 0.2mg Curry powder
Vitamin B3 1.35mg 3.26mg Curry powder
Vitamin B5 0.542mg 1.07mg Curry powder
Vitamin B6 0.107mg 0.105mg Turmeric
Folate 20µg 56µg Curry powder
Vitamin B12 0µg 0µg
Vitamin K 13.4µg 99.8µg Curry powder
Tryptophan 0.17mg 0.11mg Turmeric
Threonine 0.33mg 0.35mg Curry powder
Isoleucine 0.47mg 0.63mg Curry powder
Leucine 0.81mg 0.89mg Curry powder
Lysine 0.38mg 0.7mg Curry powder
Methionine 0.14mg 0.19mg Curry powder
Phenylalanine 0.53mg 0.58mg Curry powder
Valine 0.66mg 0.75mg Curry powder
Histidine 0.15mg 0.29mg Curry powder
Cholesterol 0mg 0mg
Trans Fat 0.056g 0g Curry powder
Saturated Fat 1.838g 1.648g Curry powder
Monounsaturated Fat 0.449g 8.782g Curry powder
Polyunsaturated fat 0.756g 3.056g Curry powder

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turmeric Curry powder
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
23
Turmeric
87
Curry powder
Mineral Summary Score
392
Turmeric
231
Curry powder

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
58%
Turmeric
86%
Curry powder
Carbohydrates
67%
Turmeric
56%
Curry powder
Fats
15%
Turmeric
65%
Curry powder

Comparison summary

Which food contains less Sodium?
Turmeric
Turmeric contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
Turmeric
Turmeric is lower in glycemic index (difference - 5)
Which food is cheaper?
Turmeric
Turmeric is cheaper (difference - $0.1)
Which food is lower in Sugar?
Curry powder
Curry powder is lower in Sugar (difference - 0.45g)
Which food is lower in Saturated Fat?
Curry powder
Curry powder is lower in Saturated Fat (difference - 0.19g)
Which food is richer in vitamins?
Curry powder
Curry powder 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

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. Curry powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170924/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.