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  6. Turmeric vs. Rice

Turmeric vs. Rice — In-Depth Nutrition Comparison

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How are Turmeric and Rice different?

  • Turmeric is higher than Rice in Manganese, Iron, Copper, Fiber, Potassium, Magnesium, Phosphorus, Zinc, Vitamin E , and Calcium.
  • Turmeric covers your daily need of Manganese 840% more than Rice.
  • Turmeric contains 111 times more Vitamin E than Rice. Turmeric contains 4.43mg of Vitamin E , while Rice contains 0.04mg.

Spices, turmeric, ground and Rice, white, long-grain, regular, enriched, cooked types were used in this article.

Infographic

Turmeric vs Rice 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
8
:
2
Rice
Rice
Contains more Calcium +1580%
Contains more Iron +4483.3%
Contains more Magnesium +1633.3%
Contains more Phosphorus +595.3%
Contains more Potassium +5842.9%
Contains more Zinc +818.4%
Contains more Copper +1784.1%
Contains more Manganese +4094.9%
Contains less Sodium -96.3%
Contains more Selenium +21%
Turmeric
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 2063% 149% 129% 184% 4% 123% 434% 2583% 34%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +1580%
Contains more Iron +4483.3%
Contains more Magnesium +1633.3%
Contains more Phosphorus +595.3%
Contains more Potassium +5842.9%
Contains more Zinc +818.4%
Contains more Copper +1784.1%
Contains more Manganese +4094.9%
Contains less Sodium -96.3%
Contains more Selenium +21%

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
6
:
3
Rice
Rice
Contains more Vitamin E +10975%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1053.8%
Contains more Vitamin B5 +39%
Contains more Vitamin B6 +15.1%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +181%
Contains more Folate +190%
Equal in Vitamin B3 - 1.476
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%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin E +10975%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1053.8%
Contains more Vitamin B5 +39%
Contains more Vitamin B6 +15.1%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +181%
Contains more Folate +190%
Equal in Vitamin B3 - 1.476

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turmeric
Turmeric
4
:
1
Rice
Rice
Contains more Protein +259.9%
Contains more Fats +1060.7%
Contains more Carbs +138.3%
Contains more Other +1585.7%
Contains more Water +432.6%
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
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +259.9%
Contains more Fats +1060.7%
Contains more Carbs +138.3%
Contains more Other +1585.7%
Contains more Water +432.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turmeric
Turmeric
2
:
1
Rice
Rice
Contains more Monounsaturated Fat +410.2%
Contains more Polyunsaturated fat +894.7%
Contains less Saturated Fat -95.8%
Turmeric
60% 15% 25%
Saturated Fat: 1.838 g
Monounsaturated Fat: 0.449 g
Polyunsaturated fat: 0.756 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +410.2%
Contains more Polyunsaturated fat +894.7%
Contains less Saturated Fat -95.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turmeric Rice Opinion
Net carbs 44.44g 27.77g Turmeric
Protein 9.68g 2.69g Turmeric
Fats 3.25g 0.28g Turmeric
Carbs 67.14g 28.17g Turmeric
Calories 312kcal 130kcal Turmeric
Fructose 0.45g Turmeric
Sugar 3.21g 0.05g Rice
Fiber 22.7g 0.4g Turmeric
Calcium 168mg 10mg Turmeric
Iron 55mg 1.2mg Turmeric
Magnesium 208mg 12mg Turmeric
Phosphorus 299mg 43mg Turmeric
Potassium 2080mg 35mg Turmeric
Sodium 27mg 1mg Rice
Zinc 4.5mg 0.49mg Turmeric
Copper 1.3mg 0.069mg Turmeric
Manganese 19.8mg 0.472mg Turmeric
Selenium 6.2µg 7.5µg Rice
Vitamin E 4.43mg 0.04mg Turmeric
Vitamin C 0.7mg 0mg Turmeric
Vitamin B1 0.058mg 0.163mg Rice
Vitamin B2 0.15mg 0.013mg Turmeric
Vitamin B3 1.35mg 1.476mg Rice
Vitamin B5 0.542mg 0.39mg Turmeric
Vitamin B6 0.107mg 0.093mg Turmeric
Folate 20µg 58µg Rice
Vitamin K 13.4µg 0µg Turmeric
Tryptophan 0.17mg 0.031mg Turmeric
Threonine 0.33mg 0.096mg Turmeric
Isoleucine 0.47mg 0.116mg Turmeric
Leucine 0.81mg 0.222mg Turmeric
Lysine 0.38mg 0.097mg Turmeric
Methionine 0.14mg 0.063mg Turmeric
Phenylalanine 0.53mg 0.144mg Turmeric
Valine 0.66mg 0.164mg Turmeric
Histidine 0.15mg 0.063mg Turmeric
Trans Fat 0.056g Rice
Saturated Fat 1.838g 0.077g Rice
Monounsaturated Fat 0.449g 0.088g Turmeric
Polyunsaturated fat 0.756g 0.076g Turmeric
Omega-6 - Gamma-linoleic acid 0.081g Turmeric
Omega-3 - ALA 0.003g Turmeric

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turmeric Rice
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
13%
Rice
Minerals Daily Need Coverage Score
575%
Turmeric
22%
Rice

Comparison summary

Which food is richer in minerals?
Turmeric
Turmeric is relatively richer in minerals
Which food is lower in glycemic index?
Turmeric
Turmeric is lower in glycemic index (difference - 60)
Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 3.16g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 1.761g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.