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Turmeric vs Saffron - In-Depth Nutrition Comparison

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Significant differences between Turmeric and Saffron

  • Turmeric has more Iron, Copper, Fiber, Zinc and Potassium, however Saffron is richer in Manganese, Vitamin C, Vitamin B6, Folate and Magnesium.
  • Turmeric covers your daily Iron needs 549% more than Saffron.
  • Saffron has 6 times less Fiber than Turmeric. Turmeric has 22.7g of Fiber, while Saffron has 3.9g.

Specific food types used in this comparison are Spices, turmeric, ground and Spices, saffron.

Infographic

Turmeric vs Saffron 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +395.5%
Contains more Calcium +51.4%
Contains more Potassium +20.6%
Contains more Copper +296.3%
Contains more Zinc +312.8%
Contains more Phosphorus +18.7%
Contains less Sodium -81.8%
Contains more Magnesium +26.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 2063% 51% 184% 149% 434% 123% 129% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 417% 34% 153% 189% 110% 30% 108% 20%
Contains more Iron +395.5%
Contains more Calcium +51.4%
Contains more Potassium +20.6%
Contains more Copper +296.3%
Contains more Zinc +312.8%
Contains more Phosphorus +18.7%
Contains less Sodium -81.8%
Contains more Magnesium +26.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +11442.9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +98.3%
Contains more Vitamin B2 +78%
Contains more Vitamin B6 +843.9%
Contains more Folate +365%
Equal in Vitamin B3 - 1.46
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 0% 89% 0% 15% 35% 26% 33% 25% 0% 34% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 270% 32% 0% 0% 29% 62% 28% 0% 234% 0% 0% 70%
Contains more Vitamin C +11442.9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +98.3%
Contains more Vitamin B2 +78%
Contains more Vitamin B6 +843.9%
Contains more Folate +365%
Equal in Vitamin B3 - 1.46

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
23
Turmeric
60
Saffron
Mineral Summary Score
392
Turmeric
132
Saffron

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
58%
Turmeric
69%
Saffron
Carbohydrates
67%
Turmeric
65%
Saffron
Fats
15%
Turmeric
27%
Saffron

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Turmeric Saffron
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Turmeric Saffron
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Turmeric
Turmeric contains less Sodium (difference - 121mg)
Which food is lower in glycemic index?
Turmeric
Turmeric is lower in glycemic index (difference - 70)
Which food is richer in minerals?
Turmeric
Turmeric is relatively richer in minerals
Which food contains less Sugars?
Saffron
Saffron contains less Sugars (difference - 3.21g)
Which food is lower in Saturated Fat?
Saffron
Saffron is lower in Saturated Fat (difference - 0.252g)
Which food is cheaper?
Saffron
Saffron is cheaper (difference - $0.3)
Which food is richer in vitamins?
Saffron
Saffron is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Turmeric Saffron Opinion
Calories 312 310 Turmeric
Protein 9.68 11.43 Saffron
Fats 3.25 5.85 Saffron
Vitamin C 0.7 80.8 Saffron
Carbs 67.14 65.37 Turmeric
Cholesterol 0 0
Vitamin D 0 0
Iron 55 11.1 Turmeric
Calcium 168 111 Turmeric
Potassium 2080 1724 Turmeric
Magnesium 208 264 Saffron
Sugars 3.21 Saffron
Fiber 22.7 3.9 Turmeric
Copper 1.3 0.328 Turmeric
Zinc 4.5 1.09 Turmeric
Starch
Phosphorus 299 252 Turmeric
Sodium 27 148 Turmeric
Vitamin A 0 530 Saffron
Vitamin E 4.43 Turmeric
Vitamin D 0 0
Vitamin B1 0.058 0.115 Saffron
Vitamin B2 0.15 0.267 Saffron
Vitamin B3 1.35 1.46 Saffron
Vitamin B5 0.542 Turmeric
Vitamin B6 0.107 1.01 Saffron
Vitamin B12 0 0
Vitamin K 13.4 Turmeric
Folate 20 93 Saffron
Trans Fat 0.056 0 Saffron
Saturated Fat 1.838 1.586 Saffron
Monounsaturated Fat 0.449 0.429 Turmeric
Polyunsaturated fat 0.756 2.067 Saffron
Tryptophan 0.17 Turmeric
Threonine 0.33 Turmeric
Isoleucine 0.47 Turmeric
Leucine 0.81 Turmeric
Lysine 0.38 Turmeric
Methionine 0.14 Turmeric
Phenylalanine 0.53 Turmeric
Valine 0.66 Turmeric
Histidine 0.15 Turmeric
Fructose 0.45 Turmeric

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Turmeric - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172231/nutrients
  2. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.