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Turmeric vs. Vegetable oil — In-Depth Nutrition Comparison

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How are turmeric and vegetable oil different?

  • Turmeric is richer in manganese, iron, copper, fiber, potassium, magnesium, phosphorus, and zinc, while vegetable oil is higher in vitamin E.
  • Turmeric covers your daily need for manganese, 861% more than vegetable oil.
  • Turmeric is lower in saturated fat.

Spices, turmeric, ground and Oil, corn, peanut, and olive types were used in this article.

Infographic

Turmeric vs Vegetable oil 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 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +42207.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +22400%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 0% 0% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +24500%
Contains more Vitamin EVitamin E +233.6%
Contains more Vitamin KVitamin K +56.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +2976.9%

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
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 g
Contains less Sat. FatSaturated fat -87.2%
Contains more Mono. FatMonounsaturated fat +10597.8%
Contains more Poly. FatPolyunsaturated fat +4269.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turmeric Vegetable oil DV% diff.
Manganese 19.8mg 0mg 861%
Iron 55mg 0.13mg 686%
Polyunsaturated fat 0.756g 33.033g 215%
Fats 3.25g 100g 149%
Copper 1.3mg 0mg 144%
Monounsaturated fat 0.449g 48.033g 119%
Fiber 22.7g 0g 91%
Vitamin E 4.43mg 14.78mg 69%
Potassium 2080mg 0mg 61%
Saturated fat 1.838g 14.367g 57%
Magnesium 208mg 0mg 50%
Phosphorus 299mg 0mg 43%
Zinc 4.5mg 0.02mg 41%
Calories 312kcal 884kcal 29%
Carbs 67.14g 0g 22%
Protein 9.68g 0g 19%
Calcium 168mg 0mg 17%
Vitamin B2 0.15mg 0mg 12%
Vitamin B5 0.542mg 0mg 11%
Selenium 6.2µg 0µg 11%
Choline 49.2mg 0.2mg 9%
Vitamin B6 0.107mg 0mg 8%
Vitamin B3 1.35mg 0mg 8%
Vitamin K 13.4µg 21µg 6%
Vitamin B1 0.058mg 0mg 5%
Folate 20µg 0µg 5%
Fructose 0.45g 1%
Sodium 27mg 0mg 1%
Vitamin C 0.7mg 0mg 1%
Net carbs 44.44g 0g N/A
Sugar 3.21g 0g N/A
Trans fat 0.056g N/A
Tryptophan 0.17mg 0%
Threonine 0.33mg 0%
Isoleucine 0.47mg 0%
Leucine 0.81mg 0%
Lysine 0.38mg 0%
Methionine 0.14mg 0%
Phenylalanine 0.53mg 0%
Valine 0.66mg 0%
Histidine 0.15mg 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.081g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turmeric Vegetable oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
27%
Vegetable oil
Minerals Daily Need Coverage Score
575%
Turmeric
1%
Vegetable oil

Comparison summary

Which food is lower in Sugar?
Vegetable oil
Vegetable oil is lower in Sugar (difference - 3.21g)
Which food contains less Sodium?
Vegetable oil
Vegetable oil contains less Sodium (difference - 27mg)
Which food is cheaper?
Vegetable oil
Vegetable oil is cheaper (difference - $1.2)
Which food is lower in Saturated fat?
Turmeric
Turmeric is lower in Saturated fat (difference - 12.529g)
Which food is richer in minerals?
Turmeric
Turmeric is relatively richer in minerals
Which food is richer in vitamins?
Turmeric
Turmeric is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.