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Turmeric vs. Raspberry — In-Depth Nutrition Comparison

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A recap on differences between turmeric and raspberries

  • Turmeric has more manganese, iron, copper, fiber, potassium, magnesium, phosphorus, zinc, and vitamin E; however, raspberries are higher in vitamin C.
  • Turmeric covers your daily manganese needs 832% more than raspberries.
  • Raspberries contain 80 times less iron than turmeric. Turmeric contains 55mg of iron, while raspberries contain 0.69mg.
  • The glycemic index of raspberries is higher.

Food varieties used in this article are Spices, turmeric, ground and Raspberries, raw.

Infographic

Turmeric vs Raspberry 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.
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 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
Contains more MagnesiumMagnesium +845.5%
Contains more CalciumCalcium +572%
Contains more PotassiumPotassium +1277.5%
Contains more IronIron +7871%
Contains more CopperCopper +1344.4%
Contains more ZincZinc +971.4%
Contains more PhosphorusPhosphorus +931%
Contains more ManganeseManganese +2855.2%
Contains more SeleniumSelenium +3000%
Contains less SodiumSodium -96.3%

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.
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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Contains more Vitamin EVitamin E +409.2%
Contains more Vitamin B1Vitamin B1 +81.3%
Contains more Vitamin B2Vitamin B2 +294.7%
Contains more Vitamin B3Vitamin B3 +125.8%
Contains more Vitamin B5Vitamin B5 +64.7%
Contains more Vitamin B6Vitamin B6 +94.5%
Contains more Vitamin KVitamin K +71.8%
Contains more CholineCholine +300%
Contains more Vitamin CVitamin C +3642.9%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~21µg

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
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more ProteinProtein +706.7%
Contains more FatsFats +400%
Contains more CarbsCarbs +462.3%
Contains more OtherOther +1439.1%
Contains more WaterWater +567.3%

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
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains more Mono. FatMonounsaturated fat +601.6%
Contains more Poly. FatPolyunsaturated fat +101.6%
Contains less Sat. FatSaturated fat -99%

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
5% 42% 53%
Starch: 0 g
Sucrose: 0.2 g
Glucose: 1.86 g
Fructose: 2.35 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +1090%
Contains more GlucoseGlucose +389.5%
Contains more FructoseFructose +422.2%
~equal in Starch ~0g
~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 Raspberry
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Turmeric Raspberry DV% diff.
Manganese 19.8mg 0.67mg 832%
Iron 55mg 0.69mg 679%
Copper 1.3mg 0.09mg 134%
Fiber 22.7g 6.5g 65%
Potassium 2080mg 151mg 57%
Magnesium 208mg 22mg 44%
Phosphorus 299mg 29mg 39%
Zinc 4.5mg 0.42mg 37%
Vitamin C 0.7mg 26.2mg 28%
Vitamin E 4.43mg 0.87mg 24%
Carbs 67.14g 11.94g 18%
Protein 9.68g 1.2g 17%
Calcium 168mg 25mg 14%
Calories 312kcal 52kcal 13%
Selenium 6.2µg 0.2µg 11%
Vitamin B2 0.15mg 0.038mg 9%
Saturated fat 1.838g 0.019g 8%
Choline 49.2mg 12.3mg 7%
Vitamin K 13.4µg 7.8µg 5%
Vitamin B3 1.35mg 0.598mg 5%
Vitamin B5 0.542mg 0.329mg 4%
Vitamin B6 0.107mg 0.055mg 4%
Fats 3.25g 0.65g 4%
Polyunsaturated fat 0.756g 0.375g 3%
Vitamin B1 0.058mg 0.032mg 2%
Fructose 0.45g 2.35g 2%
Sodium 27mg 1mg 1%
Monounsaturated fat 0.449g 0.064g 1%
Net carbs 44.44g 5.44g N/A
Sugar 3.21g 4.42g N/A
Vitamin A 0µg 2µg 0%
Folate 20µg 21µg 0%
Trans fat 0.056g 0g N/A
Tryptophan 0.17mg 0%
Threonine 0.33mg 0%
Isoleucine 0.47mg 0%
Leucine 0.81mg 0%
Lysine 0.38mg 0%
Methionine 0.14mg 0%
Phenylalanine 0.53mg 0%
Valine 0.66mg 0%
Histidine 0.15mg 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.081g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turmeric Raspberry
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
16%
Raspberry
Minerals Daily Need Coverage Score
575%
Turmeric
20%
Raspberry

Comparison summary

Which food is lower in Sugar?
Turmeric
Turmeric is lower in Sugar (difference - 1.21g)
Which food is lower in glycemic index?
Turmeric
Turmeric is lower in glycemic index (difference - 26)
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 contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 26mg)
Which food is lower in Saturated fat?
Raspberry
Raspberry is lower in Saturated fat (difference - 1.819g)
Which food is cheaper?
Raspberry
Raspberry is cheaper (difference - $1.8)
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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.