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  6. Turmeric vs. Mustard

Turmeric vs. Mustard — In-Depth Nutrition Comparison

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How are Turmeric and Mustard different?

  • Turmeric is higher in Manganese, Iron, Copper, Fiber, Potassium, Magnesium, Zinc, and Phosphorus, however, Mustard is richer in Selenium.
  • Daily need coverage for Manganese from Turmeric is 843% higher.
  • Turmeric contains 34 times more Iron than Mustard. While Turmeric contains 55mg of Iron, Mustard contains only 1.61mg.
  • Turmeric has less Sodium.

Spices, turmeric, ground and Mustard, prepared, yellow are the varieties used in this article.

Infographic

Turmeric vs Mustard 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Turmeric
Turmeric
9
:
1
Mustard
Mustard
Contains more Calcium +166.7%
Contains more Iron +3316.1%
Contains more Magnesium +333.3%
Contains more Phosphorus +176.9%
Contains more Potassium +1268.4%
Contains less Sodium -97.6%
Contains more Zinc +603.1%
Contains more Copper +1656.8%
Contains more Manganese +4591.9%
Contains more Selenium +440.3%
Turmeric
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 2063% 149% 129% 184% 4% 123% 434% 2583% 34%
Mustard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 61% 35% 47% 14% 144% 18% 25% 56% 183%
Contains more Calcium +166.7%
Contains more Iron +3316.1%
Contains more Magnesium +333.3%
Contains more Phosphorus +176.9%
Contains more Potassium +1268.4%
Contains less Sodium -97.6%
Contains more Zinc +603.1%
Contains more Copper +1656.8%
Contains more Manganese +4591.9%
Contains more Selenium +440.3%

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.
Turmeric
Turmeric
8
:
2
Mustard
Mustard
Contains more Vitamin E +1130.6%
Contains more Vitamin C +133.3%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B3 +138.9%
Contains more Vitamin B5 +113.4%
Contains more Vitamin B6 +52.9%
Contains more Folate +185.7%
Contains more Vitamin K +857.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +205.2%
Turmeric
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%
Mustard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 8% 0% 1% 45% 17% 11% 16% 17% 6% 0% 4%
Contains more Vitamin E +1130.6%
Contains more Vitamin C +133.3%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B3 +138.9%
Contains more Vitamin B5 +113.4%
Contains more Vitamin B6 +52.9%
Contains more Folate +185.7%
Contains more Vitamin K +857.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +205.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turmeric
Turmeric
3
:
2
Mustard
Mustard
Contains more Protein +158.8%
Contains more Carbs +1051.6%
Contains more Other +110.1%
Contains more Water +551.5%
Equal in Fats - 3.34
Turmeric
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
Mustard
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more Protein +158.8%
Contains more Carbs +1051.6%
Contains more Other +110.1%
Contains more Water +551.5%
Equal in Fats - 3.34

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turmeric
Turmeric
0
:
3
Mustard
Mustard
Contains less Saturated Fat -88.4%
Contains more Monounsaturated Fat +386%
Equal in Polyunsaturated fat - 0.774
Turmeric
60% 15% 25%
Saturated Fat: 1.838 g
Monounsaturated Fat: 0.449 g
Polyunsaturated fat: 0.756 g
Mustard
7% 69% 24%
Saturated Fat: 0.214 g
Monounsaturated Fat: 2.182 g
Polyunsaturated fat: 0.774 g
Contains less Saturated Fat -88.4%
Contains more Monounsaturated Fat +386%
Equal in Polyunsaturated fat - 0.774

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Turmeric
Turmeric
2
:
2
Mustard
Mustard
Contains more Sucrose +1033.3%
Contains more Fructose +95.7%
Contains more Starch +∞%
Contains more Glucose +23.7%
Turmeric
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
Mustard
41% 14% 30% 15%
Starch: 0.64 g
Sucrose: 0.21 g
Glucose: 0.47 g
Fructose: 0.23 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +1033.3%
Contains more Fructose +95.7%
Contains more Starch +∞%
Contains more Glucose +23.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turmeric Mustard Opinion
Net carbs 44.44g 1.83g Turmeric
Protein 9.68g 3.74g Turmeric
Fats 3.25g 3.34g Mustard
Carbs 67.14g 5.83g Turmeric
Calories 312kcal 60kcal Turmeric
Starch 0.64g Mustard
Fructose 0.45g 0.23g Turmeric
Sugar 3.21g 0.92g Mustard
Fiber 22.7g 4g Turmeric
Calcium 168mg 63mg Turmeric
Iron 55mg 1.61mg Turmeric
Magnesium 208mg 48mg Turmeric
Phosphorus 299mg 108mg Turmeric
Potassium 2080mg 152mg Turmeric
Sodium 27mg 1104mg Turmeric
Zinc 4.5mg 0.64mg Turmeric
Copper 1.3mg 0.074mg Turmeric
Manganese 19.8mg 0.422mg Turmeric
Selenium 6.2µg 33.5µg Mustard
Vitamin A 0IU 109IU Mustard
Vitamin A RAE 0µg 5µg Mustard
Vitamin E 4.43mg 0.36mg Turmeric
Vitamin C 0.7mg 0.3mg Turmeric
Vitamin B1 0.058mg 0.177mg Mustard
Vitamin B2 0.15mg 0.07mg Turmeric
Vitamin B3 1.35mg 0.565mg Turmeric
Vitamin B5 0.542mg 0.254mg Turmeric
Vitamin B6 0.107mg 0.07mg Turmeric
Folate 20µg 7µg Turmeric
Vitamin K 13.4µg 1.4µg Turmeric
Tryptophan 0.17mg 0.009mg Turmeric
Threonine 0.33mg 0.167mg Turmeric
Isoleucine 0.47mg 0.146mg Turmeric
Leucine 0.81mg 0.292mg Turmeric
Lysine 0.38mg 0.264mg Turmeric
Methionine 0.14mg 0.076mg Turmeric
Phenylalanine 0.53mg 0.161mg Turmeric
Valine 0.66mg 0.189mg Turmeric
Histidine 0.15mg 0.119mg Turmeric
Trans Fat 0.056g 0.009g Mustard
Saturated Fat 1.838g 0.214g Mustard
Monounsaturated Fat 0.449g 2.182g Mustard
Polyunsaturated fat 0.756g 0.774g Mustard
Omega-6 - Eicosadienoic acid 0g 0.01g Mustard
Omega-6 - Linoleic acid 0.358g Mustard
Omega-6 - Gamma-linoleic acid 0.081g 0g Turmeric
Omega-3 - ALA 0.003g 0.373g Mustard
Omega-3 - Eicosatrienoic acid 0.018g Mustard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turmeric Mustard
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
10%
Mustard
Minerals Daily Need Coverage Score
575%
Turmeric
60%
Mustard

Comparison summary

Which food contains less Sodium?
Turmeric
Turmeric contains less Sodium (difference - 1077mg)
Which food is lower in glycemic index?
Turmeric
Turmeric is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Turmeric
Turmeric is relatively richer in minerals
Which food is richer in vitamins?
Turmeric
Turmeric is relatively richer in vitamins
Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 2.29g)
Which food is lower in Saturated Fat?
Mustard
Mustard is lower in Saturated Fat (difference - 1.624g)
Which food is cheaper?
Mustard
Mustard is cheaper (difference - $0.4)
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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.