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Turmeric vs. Mixed nuts — In-Depth Nutrition Comparison

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Significant differences between turmeric and mixed nuts

  • Turmeric has more manganese, iron, fiber, copper, and potassium; however, mixed nuts are richer in selenium, vitamin B3, vitamin E, and phosphorus.
  • Turmeric covers your daily manganese needs 772% more than mixed nuts.
  • Mixed nuts have 21 times less iron than turmeric. Turmeric has 55mg of iron, while mixed nuts have 2.61mg.
  • Turmeric contains less saturated fat.
  • Mixed nuts have a higher glycemic index. The glycemic index of mixed nuts is 24, while the glycemic index of turmeric is 0.

Specific food types used in this comparison are Spices, turmeric, ground and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Turmeric vs Mixed nuts infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 149% 50% 184% 2063% 433% 123% 128% 3.5% 2583% 34%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more CalciumCalcium +43.6%
Contains more PotassiumPotassium +229.1%
Contains more IronIron +2007.3%
Contains more CopperCopper +43.3%
Contains more ZincZinc +33.9%
Contains more ManganeseManganese +870.6%
Contains more MagnesiumMagnesium +10.1%
Contains more PhosphorusPhosphorus +52.5%
Contains less SodiumSodium -81.5%
Contains more SeleniumSelenium +446.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.3% 0% 89% 0% 15% 35% 25% 33% 25% 0% 34% 15% 27%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +40%
Contains more Vitamin KVitamin K +135.1%
Contains more Vitamin EVitamin E +76.5%
Contains more Vitamin B1Vitamin B1 +225.9%
Contains more Vitamin B2Vitamin B2 +30.7%
Contains more Vitamin B3Vitamin B3 +471%
Contains more Vitamin B5Vitamin B5 +110.3%
Contains more Vitamin B6Vitamin B6 +229%
Contains more FolateFolate +315%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~52mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more CarbsCarbs +219%
Contains more WaterWater +517.8%
Contains more OtherOther +145.8%
Contains more ProteinProtein +107%
Contains more FatsFats +1560%

Fat Type Comparison

Fat type breakdown side-by-side comparison
60% 15% 25%
Saturated fat: Sat. Fat 1.838 g
Monounsaturated fat: Mono. Fat 0.449 g
Polyunsaturated fat: Poly. Fat 0.756 g
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -78.9%
Contains more Mono. FatMonounsaturated fat +6244.8%
Contains more Poly. FatPolyunsaturated fat +1832.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
74% 12% 14%
Starch: 0 g
Sucrose: 2.38 g
Glucose: 0.38 g
Fructose: 0.45 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +74.4%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Turmeric Mixed nuts
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Turmeric Mixed nuts DV% diff.
Manganese 19.8mg 2.04mg 772%
Iron 55mg 2.61mg 655%
Polyunsaturated fat 0.756g 14.612g 92%
Fats 3.25g 53.95g 78%
Monounsaturated fat 0.449g 28.488g 70%
Fiber 22.7g 7g 63%
Selenium 6.2µg 33.9µg 50%
Copper 1.3mg 0.907mg 44%
Potassium 2080mg 632mg 43%
Vitamin B3 1.35mg 7.709mg 40%
Saturated fat 1.838g 8.711g 31%
Vitamin E 4.43mg 7.82mg 23%
Phosphorus 299mg 456mg 22%
Protein 9.68g 20.04g 21%
Vitamin B6 0.107mg 0.352mg 19%
Folate 20µg 83µg 16%
Carbs 67.14g 21.05g 15%
Calories 312kcal 607kcal 15%
Vitamin B5 0.542mg 1.14mg 12%
Vitamin B1 0.058mg 0.189mg 11%
Zinc 4.5mg 3.36mg 10%
Vitamin K 13.4µg 5.7µg 6%
Calcium 168mg 117mg 5%
Magnesium 208mg 229mg 5%
Vitamin B2 0.15mg 0.196mg 4%
Starch 4.2g 2%
Sodium 27mg 5mg 1%
Fructose 0.45g 0g 1%
Choline 49.2mg 52mg 1%
Vitamin C 0.7mg 0.5mg 0%
Net carbs 44.44g 14.05g N/A
Sugar 3.21g 4.15g N/A
Trans fat 0.056g 0.055g N/A
Tryptophan 0.17mg 0.22mg 0%
Threonine 0.33mg 0.703mg 0%
Isoleucine 0.47mg 0.826mg 0%
Leucine 0.81mg 1.656mg 0%
Lysine 0.38mg 0.782mg 0%
Methionine 0.14mg 0.283mg 0%
Phenylalanine 0.53mg 1.182mg 0%
Valine 0.66mg 1.001mg 0%
Histidine 0.15mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.003g 0.082g N/A
Omega-6 - Gamma-linoleic acid 0.081g 0g N/A
Omega-6 - Eicosadienoic acid 0g 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turmeric Mixed nuts
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
Turmeric
50%
Mixed nuts
Minerals Daily Need Coverage Score
575%
Turmeric
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Turmeric
Turmeric is lower in Sugar (difference - 0.94g)
Which food is lower in Saturated fat?
Turmeric
Turmeric is lower in Saturated fat (difference - 6.873g)
Which food is lower in glycemic index?
Turmeric
Turmeric is lower in glycemic index (difference - 24)
Which food is cheaper?
Turmeric
Turmeric is cheaper (difference - $0.5)
Which food is richer in minerals?
Turmeric
Turmeric is relatively richer in minerals
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 22mg)
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Turmeric - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172231/nutrients
  2. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.