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Turmeric vs Fenugreek - In-Depth Nutrition Comparison

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Important differences between Turmeric and Fenugreek

  • Turmeric has more Manganese, Iron, Potassium, Copper, and Zinc, however Fenugreek has more Vitamin B6, Vitamin B1, Vitamin B2, Folate, and Fiber.
  • Turmeric's daily need coverage for Manganese is 807% more.
  • Turmeric has 3 times more Potassium than Fenugreek. Turmeric has 2080mg of Potassium, while Fenugreek has 770mg.

The food varieties used in the comparison are Spices, turmeric, ground and Spices, fenugreek seed.

Infographic

Turmeric vs Fenugreek 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +64%
Contains more Potassium +170.1%
Contains less Sodium -59.7%
Contains more Zinc +80%
Contains more Copper +17.1%
Equal in Calcium - 176
Equal in Magnesium - 191
Equal in Phosphorus - 296
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 2063% 149% 129% 184% 4% 123% 434%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 1258% 137% 127% 68% 9% 69% 370%
Contains more Iron +64%
Contains more Potassium +170.1%
Contains less Sodium -59.7%
Contains more Zinc +80%
Contains more Copper +17.1%
Equal in Calcium - 176
Equal in Magnesium - 191
Equal in Phosphorus - 296

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 C +328.6%
Contains more Vitamin B1 +455.2%
Contains more Vitamin B2 +144%
Contains more Vitamin B3 +21.5%
Contains more Vitamin B6 +460.7%
Contains more Folate +185%
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 4% 0% 0% 10% 81% 85% 31% 0% 139% 43% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +328.6%
Contains more Vitamin B1 +455.2%
Contains more Vitamin B2 +144%
Contains more Vitamin B3 +21.5%
Contains more Vitamin B6 +460.7%
Contains more Folate +185%

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

All nutrients comparison - raw data values

Nutrient Turmeric Fenugreek Opinion
Net carbs 44.44g 33.75g Turmeric
Protein 9.68g 23g Fenugreek
Fats 3.25g 6.41g Fenugreek
Carbs 67.14g 58.35g Turmeric
Calories 312kcal 323kcal Fenugreek
Starch g g
Fructose 0.45g g Turmeric
Sugar 3.21g g Fenugreek
Fiber 22.7g 24.6g Fenugreek
Calcium 168mg 176mg Fenugreek
Iron 55mg 33.53mg Turmeric
Magnesium 208mg 191mg Turmeric
Phosphorus 299mg 296mg Turmeric
Potassium 2080mg 770mg Turmeric
Sodium 27mg 67mg Turmeric
Zinc 4.5mg 2.5mg Turmeric
Copper 1.3mg 1.11mg Turmeric
Vitamin A 0IU 60IU Fenugreek
Vitamin E 4.43mg mg Turmeric
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.7mg 3mg Fenugreek
Vitamin B1 0.058mg 0.322mg Fenugreek
Vitamin B2 0.15mg 0.366mg Fenugreek
Vitamin B3 1.35mg 1.64mg Fenugreek
Vitamin B5 0.542mg mg Turmeric
Vitamin B6 0.107mg 0.6mg Fenugreek
Folate 20µg 57µg Fenugreek
Vitamin B12 0µg 0µg
Vitamin K 13.4µg µg Turmeric
Tryptophan 0.17mg 0.391mg Fenugreek
Threonine 0.33mg 0.898mg Fenugreek
Isoleucine 0.47mg 1.241mg Fenugreek
Leucine 0.81mg 1.757mg Fenugreek
Lysine 0.38mg 1.684mg Fenugreek
Methionine 0.14mg 0.338mg Fenugreek
Phenylalanine 0.53mg 1.089mg Fenugreek
Valine 0.66mg 1.102mg Fenugreek
Histidine 0.15mg 0.668mg Fenugreek
Cholesterol 0mg 0mg
Trans Fat 0.056g 0g Fenugreek
Saturated Fat 1.838g 1.46g Fenugreek
Monounsaturated Fat 0.449g g Turmeric
Polyunsaturated fat 0.756g g Turmeric

Which food is preferable for your diet?

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

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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
33
Fenugreek
Mineral Summary Score
392
Turmeric
261
Fenugreek

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
138%
Fenugreek
Carbohydrates
67%
Turmeric
58%
Fenugreek
Fats
15%
Turmeric
30%
Fenugreek

Comparison summary

Which food is richer in minerals?
Turmeric
Turmeric is relatively richer in minerals
Which food contains less Sodium?
Turmeric
Turmeric contains less Sodium (difference - 40mg)
Which food is lower in Sugar?
Fenugreek
Fenugreek is lower in Sugar (difference - 3.21g)
Which food is lower in Saturated Fat?
Fenugreek
Fenugreek is lower in Saturated Fat (difference - 0.378g)
Which food is cheaper?
Fenugreek
Fenugreek is cheaper (difference - $0.9)
Which food is richer in vitamins?
Fenugreek
Fenugreek is relatively richer in vitamins
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)

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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.