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  6. Turmeric vs. Flax seeds

Turmeric vs. Flax seeds — In-Depth Nutrition Comparison

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Summary of differences between turmeric and flax seeds

  • Turmeric has more manganese, iron, potassium, and vitamin E, while flax seeds have more vitamin B1, phosphorus, magnesium, selenium, vitamin B6, and fiber.
  • Turmeric covers your daily need for manganese, 753% more than flax seeds.
  • Turmeric contains 14 times more vitamin E than flax seeds. While turmeric contains 4.43mg of vitamin E, flax seeds contain only 0.31mg.

These are the specific foods used in this comparison Spices, turmeric, ground and Seeds, flaxseed.

Infographic

Turmeric vs Flax seeds 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" 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more PotassiumPotassium +155.8%
Contains more IronIron +859.9%
Contains less SodiumSodium -10%
Contains more ManganeseManganese +697.7%
Contains more MagnesiumMagnesium +88.5%
Contains more CalciumCalcium +51.8%
Contains more PhosphorusPhosphorus +114.7%
Contains more SeleniumSelenium +309.7%
~equal in Copper ~1.22mg
~equal in Zinc ~4.34mg

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +16.7%
Contains more Vitamin EVitamin E +1329%
Contains more Vitamin KVitamin K +211.6%
Contains more Vitamin B1Vitamin B1 +2734.5%
Contains more Vitamin B3Vitamin B3 +128.1%
Contains more Vitamin B5Vitamin B5 +81.7%
Contains more Vitamin B6Vitamin B6 +342.1%
Contains more FolateFolate +335%
Contains more CholineCholine +60%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.161mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Turmeric Flax seeds DV% diff.
Manganese 19.8mg 2.482mg 753%
Iron 55mg 5.73mg 616%
Polyunsaturated fat 0.756g 28.73g 186%
Vitamin B1 0.058mg 1.644mg 132%
Fats 3.25g 42.16g 60%
Phosphorus 299mg 642mg 49%
Magnesium 208mg 392mg 44%
Potassium 2080mg 813mg 37%
Selenium 6.2µg 25.4µg 35%
Vitamin B6 0.107mg 0.473mg 28%
Vitamin E 4.43mg 0.31mg 27%
Monounsaturated fat 0.449g 7.527g 18%
Fiber 22.7g 27.3g 18%
Folate 20µg 87µg 17%
Protein 9.68g 18.29g 17%
Carbs 67.14g 28.88g 13%
Vitamin B3 1.35mg 3.08mg 11%
Calories 312kcal 534kcal 11%
Vitamin B5 0.542mg 0.985mg 9%
Calcium 168mg 255mg 9%
Copper 1.3mg 1.22mg 9%
Vitamin K 13.4µg 4.3µg 8%
Saturated fat 1.838g 3.663g 8%
Choline 49.2mg 78.7mg 5%
Fructose 0.45g 0g 1%
Zinc 4.5mg 4.34mg 1%
Vitamin B2 0.15mg 0.161mg 1%
Vitamin C 0.7mg 0.6mg 0%
Net carbs 44.44g 1.58g N/A
Sugar 3.21g 1.55g N/A
Sodium 27mg 30mg 0%
Trans fat 0.056g N/A
Tryptophan 0.17mg 0.297mg 0%
Threonine 0.33mg 0.766mg 0%
Isoleucine 0.47mg 0.896mg 0%
Leucine 0.81mg 1.235mg 0%
Lysine 0.38mg 0.862mg 0%
Methionine 0.14mg 0.37mg 0%
Phenylalanine 0.53mg 0.957mg 0%
Valine 0.66mg 1.072mg 0%
Histidine 0.15mg 0.472mg 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.081g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g 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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more CarbsCarbs +132.5%
Contains more WaterWater +84.6%
Contains more OtherOther +90.8%
Contains more ProteinProtein +88.9%
Contains more FatsFats +1197.2%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -49.8%
Contains more Mono. FatMonounsaturated fat +1576.4%
Contains more Poly. FatPolyunsaturated fat +3700.3%

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
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +107%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Glucose ~0.4g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.