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Turmeric vs. White pepper — In-Depth Nutrition Comparison

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A recap on differences between Turmeric and White pepper

  • Turmeric has more Manganese, Iron, Potassium, Copper, Zinc, Magnesium, and Phosphorus, however, White pepper is higher in Vitamin C, Fiber, and Calcium.
  • Turmeric covers your daily Manganese needs 674% more than White pepper.
  • White pepper contains 28 times less Potassium than Turmeric. Turmeric contains 2080mg of Potassium, while White pepper contains 73mg.

Food varieties used in this article are Spices, turmeric, ground and Spices, pepper, white.

Infographic

Turmeric vs White pepper 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 64% 80% 6.4% 537% 303% 31% 75% 0.65% 561% 17%
Contains more MagnesiumMagnesium +131.1%
Contains more PotassiumPotassium +2749.3%
Contains more IronIron +284.3%
Contains more CopperCopper +42.9%
Contains more ZincZinc +298.2%
Contains more PhosphorusPhosphorus +69.9%
Contains more ManganeseManganese +360.5%
Contains more SeleniumSelenium +100%
Contains more CalciumCalcium +57.7%
Contains less SodiumSodium -81.5%

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 70% 0% 0% 0% 5.5% 29% 4% 0% 23% 0% 0% 7.5% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +163.6%
Contains more Vitamin B2Vitamin B2 +19%
Contains more Vitamin B3Vitamin B3 +536.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2900%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.1mg
~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
10% 2% 69% 11% 7%
Protein: 10.4 g
Fats: 2.12 g
Carbs: 68.61 g
Water: 11.42 g
Other: 7.45 g
Contains more FatsFats +53.3%
Contains more WaterWater +12.5%
~equal in Protein ~10.4g
~equal in Carbs ~68.61g
~equal in Other ~7.45g

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
31% 39% 30%
Saturated Fat: Sat. Fat 0.626 g
Monounsaturated Fat: Mono. Fat 0.789 g
Polyunsaturated fat: Poly. Fat 0.616 g
Contains more Poly. FatPolyunsaturated fat +22.7%
Contains less Sat. FatSaturated Fat -65.9%
Contains more Mono. FatMonounsaturated Fat +75.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turmeric White pepper Opinion
Calories 312kcal 296kcal Turmeric
Protein 9.68g 10.4g White pepper
Fats 3.25g 2.12g Turmeric
Vitamin C 0.7mg 21mg White pepper
Net carbs 44.44g 42.41g Turmeric
Carbs 67.14g 68.61g White pepper
Magnesium 208mg 90mg Turmeric
Calcium 168mg 265mg White pepper
Potassium 2080mg 73mg Turmeric
Iron 55mg 14.31mg Turmeric
Sugar 3.21g White pepper
Fiber 22.7g 26.2g White pepper
Copper 1.3mg 0.91mg Turmeric
Zinc 4.5mg 1.13mg Turmeric
Phosphorus 299mg 176mg Turmeric
Sodium 27mg 5mg White pepper
Vitamin E 4.43mg Turmeric
Manganese 19.8mg 4.3mg Turmeric
Selenium 6.2µg 3.1µg Turmeric
Vitamin B1 0.058mg 0.022mg Turmeric
Vitamin B2 0.15mg 0.126mg Turmeric
Vitamin B3 1.35mg 0.212mg Turmeric
Vitamin B5 0.542mg Turmeric
Vitamin B6 0.107mg 0.1mg Turmeric
Vitamin K 13.4µg Turmeric
Folate 20µg 10µg Turmeric
Trans Fat 0.056g 0g White pepper
Choline 49.2mg Turmeric
Saturated Fat 1.838g 0.626g White pepper
Monounsaturated Fat 0.449g 0.789g White pepper
Polyunsaturated fat 0.756g 0.616g Turmeric
Tryptophan 0.17mg Turmeric
Threonine 0.33mg Turmeric
Isoleucine 0.47mg Turmeric
Leucine 0.81mg Turmeric
Lysine 0.38mg Turmeric
Methionine 0.14mg Turmeric
Phenylalanine 0.53mg Turmeric
Valine 0.66mg Turmeric
Histidine 0.15mg Turmeric
Fructose 0.45g Turmeric
Omega-3 - ALA 0.003g Turmeric
Omega-6 - Gamma-linoleic acid 0.081g Turmeric

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turmeric White pepper
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
11%
White pepper
Minerals Daily Need Coverage Score
575%
Turmeric
167%
White pepper

Comparison summary

Which food is lower in Sugar?
White pepper
White pepper is lower in Sugar (difference - 3.21g)
Which food contains less Sodium?
White pepper
White pepper contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
White pepper
White pepper is lower in Saturated Fat (difference - 1.212g)
Which food is lower in glycemic index?
White pepper
White pepper is lower in glycemic index (difference - 0)
Which food is cheaper?
White pepper
White pepper is cheaper (difference - $2.5)
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. White pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170933/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.