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Turmeric vs. Spelt — In-Depth Nutrition Comparison

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Summary of differences between turmeric and spelt

  • Turmeric has more manganese, iron, copper, potassium, fiber, vitamin E, and magnesium, while spelt has more vitamin B3, vitamin B1, and phosphorus.
  • Turmeric covers your daily need for manganese, 731% more than spelt.
  • Turmeric contains 12 times more iron than spelt. While turmeric contains 55mg of iron, spelt contains only 4.44mg.
  • Turmeric has a lower glycemic index. The glycemic index of turmeric is 0, while the glycemic index of spelt is 63.

These are the specific foods used in this comparison Spices, turmeric, ground and Spelt, uncooked.

Infographic

Turmeric vs Spelt 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%
Spelt
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more MagnesiumMagnesium +52.9%
Contains more CalciumCalcium +522.2%
Contains more PotassiumPotassium +436.1%
Contains more IronIron +1138.7%
Contains more CopperCopper +154.4%
Contains more ZincZinc +37.2%
Contains more ManganeseManganese +563.8%
Contains more PhosphorusPhosphorus +34.1%
Contains less SodiumSodium -70.4%
Contains more SeleniumSelenium +88.7%

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%
Spelt
5
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 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +460.8%
Contains more Vitamin B2Vitamin B2 +32.7%
Contains more Vitamin KVitamin K +272.2%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +527.6%
Contains more Vitamin B3Vitamin B3 +406.9%
Contains more Vitamin B5Vitamin B5 +97%
Contains more Vitamin B6Vitamin B6 +115%
Contains more FolateFolate +125%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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
Spelt
2
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more FatsFats +33.7%
Contains more WaterWater +16.6%
Contains more OtherOther +295.5%
Contains more ProteinProtein +50.5%
~equal in Carbs ~70.19g

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
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains less Sat. FatSaturated fat -77.9%
Contains more Poly. FatPolyunsaturated fat +66.4%
~equal in Monounsaturated fat ~0.445g

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
Spelt
3
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
Contains more SucroseSucrose +303.4%
Contains more FructoseFructose +87.5%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +121.1%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Turmeric Spelt
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals 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 Spelt DV% diff.
Manganese 19.8mg 2.983mg 731%
Iron 55mg 4.44mg 632%
Copper 1.3mg 0.511mg 88%
Potassium 2080mg 388mg 50%
Fiber 22.7g 10.7g 48%
Vitamin B3 1.35mg 6.843mg 34%
Vitamin B1 0.058mg 0.364mg 26%
Vitamin E 4.43mg 0.79mg 24%
Starch 53.92g 22%
Magnesium 208mg 136mg 17%
Phosphorus 299mg 401mg 15%
Calcium 168mg 27mg 14%
Vitamin B5 0.542mg 1.068mg 11%
Zinc 4.5mg 3.28mg 11%
Selenium 6.2µg 11.7µg 10%
Protein 9.68g 14.57g 10%
Vitamin B6 0.107mg 0.23mg 9%
Choline 49.2mg 9%
Vitamin K 13.4µg 3.6µg 8%
Saturated fat 1.838g 0.406g 7%
Folate 20µg 45µg 6%
Polyunsaturated fat 0.756g 1.258g 3%
Vitamin B2 0.15mg 0.113mg 3%
Calories 312kcal 338kcal 1%
Sodium 27mg 8mg 1%
Carbs 67.14g 70.19g 1%
Vitamin C 0.7mg 0mg 1%
Fats 3.25g 2.43g 1%
Net carbs 44.44g 59.49g N/A
Sugar 3.21g 6.82g N/A
Trans fat 0.056g N/A
Monounsaturated fat 0.449g 0.445g 0%
Tryptophan 0.17mg 0.132mg 0%
Threonine 0.33mg 0.443mg 0%
Isoleucine 0.47mg 0.552mg 0%
Leucine 0.81mg 1.07mg 0%
Lysine 0.38mg 0.409mg 0%
Methionine 0.14mg 0.258mg 0%
Phenylalanine 0.53mg 0.737mg 0%
Valine 0.66mg 0.681mg 0%
Histidine 0.15mg 0.36mg 0%
Fructose 0.45g 0.24g 0%
Omega-3 - ALA 0.003g 0.065g N/A
Omega-6 - Gamma-linoleic acid 0.081g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turmeric Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
32%
Spelt
Minerals Daily Need Coverage Score
575%
Turmeric
119%
Spelt

Comparison summary

Which food is lower in Sugar?
Turmeric
Turmeric is lower in Sugar (difference - 3.61g)
Which food is lower in glycemic index?
Turmeric
Turmeric is lower in glycemic index (difference - 63)
Which food is richer in minerals?
Turmeric
Turmeric is relatively richer in minerals
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Spelt
Spelt is lower in Saturated fat (difference - 1.432g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.5)
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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.