Turmeric vs. Saffron — Health Impact and Nutrition Comparison

Micronutrients

In comparison, turmeric contains more fiber and carbs, while saffron is higher in fats and protein. The amounts of saturated and polyunsaturated fat are also higher in saffron. Both contain no cholesterol.

We consume very low amounts that these are mostly insignificant.

Vitamins

Saffron is vitamin dense compared to turmeric. Saffron is richer in vitamin B1, vitamin B2, vitamin B6, folate, and vitamin C. In comparison, turmeric is richer in vitamin B5, vitamin E, and vitamin K. 

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

4

Saffron

6

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+11442.9%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+98.3%
Contains more Vitamin B2Vitamin B2	+78%
Contains more Vitamin B6Vitamin B6	+843.9%
Contains more FolateFolate	+365%

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~1.46mg

~equal in Vitamin B12 ~0µg

Minerals

Tumeric has a higher mineral content than saffron. It has three times more iron, copper and zinc, potassium, calcium, magnesium, and phosphorus than saffron. It also contains less sodium than saffron. On the other hand, saffron has a higher magnesium level than turmeric.

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

7

Saffron

2

Contains more CalciumCalcium	+51.4%
Contains more PotassiumPotassium	+20.6%
Contains more IronIron	+395.5%
Contains more CopperCopper	+296.3%
Contains more ZincZinc	+312.8%
Contains more PhosphorusPhosphorus	+18.7%
Contains less SodiumSodium	-81.8%

Contains more MagnesiumMagnesium	+26.9%
Contains more ManganeseManganese	+43.5%

~equal in Selenium ~5.6µg

Glycemic Index

The glycemic index of turmeric is much lower than that of saffron. The GI of turmeric is equal to 0, whereas saffron has a GI equal to 70. Turmeric is considered a low glycemic index food.

However, the glycemic load of saffron is much lower because the serving size is 0.5, making the glycemic load low.

Acidity

On average, both spices are way alkaline. However, the acidity of turmeric is higher than that of saffron. It has a pH equal to 35.5, whereas saffron has a pH equal to 29.6. That means, Taking these spices in high amounts may increase your risk of indigestion and nausea.

Calories

The number of calories of these spices is almost equal. Turmeric contains 312 calories per 100 g, and saffron has 310 calories per 100 g. However, people often consume these spices in minor quantities, so calories will not matter so much.

You can read about saffron vs. safflower in this article. 

Anti-inflammatory Effects

Turmeric contains bioactive compounds that are called curcumin. Curcumin is a potent antioxidant that also has anti-inflammatory effects. Studies suggest that the daily intake of curcumin should be 1 gram, which may be challenging to reach if you use turmeric spice only. To get this dosage daily, you need to consume different types of foods rich in curcumin, and they are mostly from the ginger family (1).

Saffron is also a good source of potent antioxidants that have anti-inflammatory effects as well. Saffron contains kaempferol, a compound that may help to reduce inflammation (2).

Weight Loss

According to the study, taking a saffron extract may help people with coronary artery disease by reducing their body mass index, total fat mass, and waist circumference. The study showed that people who took the supplement also had a reduced appetite. Cooking with saffron is an easy way to add it to your diet without the risk of consuming too much of it (3).

Cancer

Turmeric is an excellent source of curcumin. In vitro and animal studies show that curcumin can reduce the growth of cancer cells. It can contribute to the death of cancer cells and reduce angiogenesis (4). On the other hand, saffron contains powerful antioxidants, including crocin, picrocrocin, and safranal, which help fight against oxidative stress and free radicals. Free radicals can damage human cells, leading to several types of cancer (5).

Diabetes

According to the study, saffron extract can reduce hyperglycemia and hyperlipidemia risk in diabetic rats (6). Another study showed that saffron could lower blood sugar levels and raise insulin sensitivity (7). Nevertheless, more research is needed. Turmeric may help with blood sugar management in type 2 diabetes because of its anti-inflammatory and antioxidant effects. According to the study, turmeric extract may help stabilize blood sugar levels and make diabetes more manageable (8).

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Both saffron and turmeric have been studied for their potential cardiovascular benefits, although they have different active compounds and mechanisms of action.

Saffron contains several bioactive compounds, which have been shown to have antioxidant, anti-inflammatory, and cardioprotective effects. Studies suggest that saffron may help reduce blood pressure, improve lipid profile by increasing HDL (“good ”cholesterol) and decreasing triglycerides, and enhance endothelial function, which is important for maintaining healthy blood vessels. These effects collectively contribute to saffron's potential cardioprotective properties (9, 10).

Turmeric is rich in curcumin, which is its primary bioactive compound. Curcumin has been extensively studied for its anti-inflammatory, antioxidant, and cardioprotective properties. It has been shown to reduce inflammation, oxidative stress, and plaque buildup in arteries, which are all risk factors for cardiovascular disease. Additionally, curcumin may help improve endothelial function and reduce blood clot formation (11).

Aphrodisiac Effect

According to the study, a daily intake of 30 mg of saffron for four weeks may improve erectile function over placebo in men with antidepressant-related erectile dysfunction (12). On the other hand, turmeric may also help to treat erectile dysfunction. According to the study, a topical ointment made from curcumin can reduce inflammation, increase blood flow to the groin, and improve vasodilation (13).