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  6. Turmeric vs. Spinach raw

Turmeric vs. Spinach raw — In-Depth Nutrition Comparison

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Significant differences between Turmeric and Spinach raw

  • Turmeric has more Manganese, Iron, Copper, Fiber, Potassium, Zinc, and Phosphorus, however, Spinach raw is richer in Vitamin K, Vitamin A RAE, and Folate.
  • Turmeric covers your daily Manganese needs 822% more than Spinach raw.
  • Spinach raw has 20 times less Iron than Turmeric. Turmeric has 55mg of Iron, while Spinach raw has 2.71mg.

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

Infographic

Turmeric vs Spinach raw 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.
Turmeric
Turmeric
10
:
0
Spinach raw
Spinach raw
Contains more Calcium +69.7%
Contains more Iron +1929.5%
Contains more Magnesium +163.3%
Contains more Phosphorus +510.2%
Contains more Potassium +272.8%
Contains less Sodium -65.8%
Contains more Zinc +749.1%
Contains more Copper +900%
Contains more Manganese +2107.4%
Contains more Selenium +520%
Turmeric
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 2063% 149% 129% 184% 4% 123% 434% 2583% 34%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Calcium +69.7%
Contains more Iron +1929.5%
Contains more Magnesium +163.3%
Contains more Phosphorus +510.2%
Contains more Potassium +272.8%
Contains less Sodium -65.8%
Contains more Zinc +749.1%
Contains more Copper +900%
Contains more Manganese +2107.4%
Contains more Selenium +520%

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
Turmeric
3
:
7
Spinach raw
Spinach raw
Contains more Vitamin E +118.2%
Contains more Vitamin B3 +86.5%
Contains more Vitamin B5 +733.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +3914.3%
Contains more Vitamin B1 +34.5%
Contains more Vitamin B2 +26%
Contains more Vitamin B6 +82.2%
Contains more Folate +870%
Contains more Vitamin K +3503.7%
Turmeric
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 89% 0% 3% 15% 35% 26% 33% 25% 15% 0% 34%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin E +118.2%
Contains more Vitamin B3 +86.5%
Contains more Vitamin B5 +733.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +3914.3%
Contains more Vitamin B1 +34.5%
Contains more Vitamin B2 +26%
Contains more Vitamin B6 +82.2%
Contains more Folate +870%
Contains more Vitamin K +3503.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turmeric
Turmeric
4
:
1
Spinach raw
Spinach raw
Contains more Protein +238.5%
Contains more Fats +733.3%
Contains more Carbs +1749.6%
Contains more Other +311.6%
Contains more Water +611.3%
Turmeric
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
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Protein +238.5%
Contains more Fats +733.3%
Contains more Carbs +1749.6%
Contains more Other +311.6%
Contains more Water +611.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turmeric
Turmeric
2
:
1
Spinach raw
Spinach raw
Contains more Monounsaturated Fat +4390%
Contains more Polyunsaturated fat +358.2%
Contains less Saturated Fat -96.6%
Turmeric
60% 15% 25%
Saturated Fat: 1.838 g
Monounsaturated Fat: 0.449 g
Polyunsaturated fat: 0.756 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +4390%
Contains more Polyunsaturated fat +358.2%
Contains less Saturated Fat -96.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Turmeric
Turmeric
3
:
1
Spinach raw
Spinach raw
Contains more Sucrose +3300%
Contains more Glucose +245.5%
Contains more Fructose +200%
Contains more Galactose +∞%
Turmeric
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
Spinach raw
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Sucrose +3300%
Contains more Glucose +245.5%
Contains more Fructose +200%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Turmeric Spinach raw
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Turmeric Spinach raw Opinion
Net carbs 44.44g 1.43g Turmeric
Protein 9.68g 2.86g Turmeric
Fats 3.25g 0.39g Turmeric
Carbs 67.14g 3.63g Turmeric
Calories 312kcal 23kcal Turmeric
Fructose 0.45g 0.15g Turmeric
Sugar 3.21g 0.42g Spinach raw
Fiber 22.7g 2.2g Turmeric
Calcium 168mg 99mg Turmeric
Iron 55mg 2.71mg Turmeric
Magnesium 208mg 79mg Turmeric
Phosphorus 299mg 49mg Turmeric
Potassium 2080mg 558mg Turmeric
Sodium 27mg 79mg Turmeric
Zinc 4.5mg 0.53mg Turmeric
Copper 1.3mg 0.13mg Turmeric
Manganese 19.8mg 0.897mg Turmeric
Selenium 6.2µg 1µg Turmeric
Vitamin A 0IU 9377IU Spinach raw
Vitamin A RAE 0µg 469µg Spinach raw
Vitamin E 4.43mg 2.03mg Turmeric
Vitamin C 0.7mg 28.1mg Spinach raw
Vitamin B1 0.058mg 0.078mg Spinach raw
Vitamin B2 0.15mg 0.189mg Spinach raw
Vitamin B3 1.35mg 0.724mg Turmeric
Vitamin B5 0.542mg 0.065mg Turmeric
Vitamin B6 0.107mg 0.195mg Spinach raw
Folate 20µg 194µg Spinach raw
Vitamin K 13.4µg 482.9µg Spinach raw
Tryptophan 0.17mg 0.039mg Turmeric
Threonine 0.33mg 0.122mg Turmeric
Isoleucine 0.47mg 0.147mg Turmeric
Leucine 0.81mg 0.223mg Turmeric
Lysine 0.38mg 0.174mg Turmeric
Methionine 0.14mg 0.053mg Turmeric
Phenylalanine 0.53mg 0.129mg Turmeric
Valine 0.66mg 0.161mg Turmeric
Histidine 0.15mg 0.064mg Turmeric
Trans Fat 0.056g 0g Spinach raw
Saturated Fat 1.838g 0.063g Spinach raw
Monounsaturated Fat 0.449g 0.01g Turmeric
Polyunsaturated fat 0.756g 0.165g Turmeric
Omega-6 - Gamma-linoleic acid 0.081g Turmeric
Omega-3 - ALA 0.003g Turmeric

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turmeric Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
181%
Spinach raw
Minerals Daily Need Coverage Score
575%
Turmeric
45%
Spinach raw

Comparison summary

Which food contains less Sodium?
Turmeric
Turmeric contains less Sodium (difference - 52mg)
Which food is lower in glycemic index?
Turmeric
Turmeric is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Turmeric
Turmeric is relatively richer in minerals
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 2.79g)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 1.775g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $2.3)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.