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  6. Turmeric vs. Chia seeds

Turmeric vs. Chia seeds — In-Depth Nutrition Comparison

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How are turmeric and chia seeds different?

  • Turmeric is higher in manganese, iron, potassium, and copper; however, chia seeds are richer in selenium, phosphorus, vitamin B1, fiber, vitamin B3, and calcium.
  • Daily need coverage for manganese for turmeric is 742% higher.
  • Turmeric contains 7 times more iron than chia seeds. While turmeric contains 55mg of iron, chia seeds contain only 7.72mg.
  • Turmeric has a lower glycemic index (0) than chia seeds (15).

Spices, turmeric, ground and Seeds, chia seeds, dried are the varieties used in this article.

Infographic

Turmeric vs Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more PotassiumPotassium +411.1%
Contains more IronIron +612.4%
Contains more CopperCopper +40.7%
Contains more ManganeseManganese +627.1%
Contains more MagnesiumMagnesium +61.1%
Contains more CalciumCalcium +275.6%
Contains more PhosphorusPhosphorus +187.6%
Contains less SodiumSodium -40.7%
Contains more SeleniumSelenium +790.3%
~equal in Zinc ~4.58mg

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin EVitamin E +786%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +128.6%
Contains more Vitamin B1Vitamin B1 +969%
Contains more Vitamin B2Vitamin B2 +13.3%
Contains more Vitamin B3Vitamin B3 +554.1%
Contains more FolateFolate +145%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Turmeric Chia seeds DV% diff.
Manganese 19.8mg 2.723mg 742%
Iron 55mg 7.72mg 591%
Polyunsaturated fat 0.756g 23.665g 153%
Selenium 6.2µg 55.2µg 89%
Phosphorus 299mg 860mg 80%
Potassium 2080mg 407mg 49%
Fiber 22.7g 34.4g 47%
Vitamin B3 1.35mg 8.83mg 47%
Vitamin B1 0.058mg 0.62mg 47%
Calcium 168mg 631mg 46%
Fats 3.25g 30.74g 42%
Copper 1.3mg 0.924mg 42%
Magnesium 208mg 335mg 30%
Vitamin E 4.43mg 0.5mg 26%
Protein 9.68g 16.54g 14%
Vitamin K 13.4µg 11%
Vitamin B5 0.542mg 11%
Choline 49.2mg 9%
Calories 312kcal 486kcal 9%
Vitamin B6 0.107mg 8%
Carbs 67.14g 42.12g 8%
Folate 20µg 49µg 7%
Saturated fat 1.838g 3.33g 7%
Monounsaturated fat 0.449g 2.309g 5%
Vitamin B2 0.15mg 0.17mg 2%
Fructose 0.45g 1%
Zinc 4.5mg 4.58mg 1%
Vitamin C 0.7mg 1.6mg 1%
Net carbs 44.44g 7.72g N/A
Sugar 3.21g N/A
Sodium 27mg 16mg 0%
Trans fat 0.056g 0.14g N/A
Tryptophan 0.17mg 0.436mg 0%
Threonine 0.33mg 0.709mg 0%
Isoleucine 0.47mg 0.801mg 0%
Leucine 0.81mg 1.371mg 0%
Lysine 0.38mg 0.97mg 0%
Methionine 0.14mg 0.588mg 0%
Phenylalanine 0.53mg 1.016mg 0%
Valine 0.66mg 0.95mg 0%
Histidine 0.15mg 0.531mg 0%
Omega-3 - ALA 0.003g 17.83g N/A
Omega-6 - Gamma-linoleic acid 0.081g N/A
Omega-6 - Linoleic acid 5.835g N/A

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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more CarbsCarbs +59.4%
Contains more WaterWater +121.6%
Contains more OtherOther +47.5%
Contains more ProteinProtein +70.9%
Contains more FatsFats +845.8%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -44.8%
Contains more Mono. FatMonounsaturated fat +414.3%
Contains more Poly. FatPolyunsaturated fat +3030.3%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.