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Turmeric vs. Wheat gluten — In-Depth Nutrition Comparison

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A recap on differences between turmeric and wheat gluten

  • Turmeric has more iron, copper, fiber, potassium, magnesium, zinc, vitamin E, vitamin B2, and vitamin K; however, wheat gluten is higher in selenium.
  • Turmeric covers your daily iron needs 623% more than wheat gluten.
  • The glycemic index of wheat gluten is higher.

Food varieties used in this article are Spices, turmeric, ground and Vital wheat gluten.

Infographic

Turmeric vs Wheat gluten 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 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more MagnesiumMagnesium +732%
Contains more CalciumCalcium +18.3%
Contains more PotassiumPotassium +1980%
Contains more IronIron +957.7%
Contains more CopperCopper +614.3%
Contains more ZincZinc +429.4%
Contains more PhosphorusPhosphorus +15%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +540.3%
~equal in Sodium ~29mg

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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~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
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more FatsFats +75.7%
Contains more CarbsCarbs +386.9%
Contains more WaterWater +56.7%
Contains more OtherOther +608%
Contains more ProteinProtein +676.4%

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
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains more Mono. FatMonounsaturated fat +187.8%
Contains less Sat. FatSaturated fat -85.2%
~equal in Polyunsaturated fat ~0.81g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turmeric Wheat gluten DV% diff.
Manganese 19.8mg 861%
Iron 55mg 5.2mg 623%
Protein 9.68g 75.16g 131%
Copper 1.3mg 0.182mg 124%
Fiber 22.7g 0.6g 88%
Selenium 6.2µg 39.7µg 61%
Potassium 2080mg 100mg 58%
Magnesium 208mg 25mg 44%
Zinc 4.5mg 0.85mg 33%
Vitamin E 4.43mg 0mg 30%
Carbs 67.14g 13.79g 18%
Vitamin B2 0.15mg 0mg 12%
Vitamin B5 0.542mg 0mg 11%
Vitamin K 13.4µg 0µg 11%
Choline 49.2mg 9%
Vitamin B3 1.35mg 0mg 8%
Vitamin B6 0.107mg 0mg 8%
Saturated fat 1.838g 0.272g 7%
Phosphorus 299mg 260mg 6%
Folate 20µg 0µg 5%
Vitamin B1 0.058mg 0mg 5%
Calories 312kcal 370kcal 3%
Calcium 168mg 142mg 3%
Fats 3.25g 1.85g 2%
Fructose 0.45g 1%
Vitamin C 0.7mg 0mg 1%
Monounsaturated fat 0.449g 0.156g 1%
Net carbs 44.44g 13.19g N/A
Sugar 3.21g 0g N/A
Sodium 27mg 29mg 0%
Trans fat 0.056g N/A
Polyunsaturated fat 0.756g 0.81g 0%
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 Wheat gluten
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
0%
Wheat gluten
Minerals Daily Need Coverage Score
575%
Turmeric
68%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 3.21g)
Which food is lower in Saturated fat?
Wheat gluten
Wheat gluten is lower in Saturated fat (difference - 1.566g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $2.5)
Which food contains less Sodium?
Turmeric
Turmeric contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Turmeric
Turmeric is lower in glycemic index (difference - 64)
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)

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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.