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Turmeric vs. Wild rice raw — In-Depth Nutrition Comparison

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Differences between turmeric and wild rice raw

  • Turmeric has more manganese, iron, copper, fiber, potassium, and vitamin E, while wild rice raw has more vitamin B3, vitamin B6, phosphorus, and folate.
  • Turmeric's daily need coverage for manganese is 803% higher.
  • Wild rice raw contains 28 times less iron than turmeric. Turmeric contains 55mg of iron, while wild rice raw contains 1.96mg.
  • Turmeric has a lower glycemic index. The glycemic index of turmeric is 0, while the glycemic index of wild rice raw is 57.

The food types used in this comparison are Spices, turmeric, ground and Wild rice, raw.

Infographic

Turmeric vs Wild rice 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.
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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more MagnesiumMagnesium +17.5%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +387.1%
Contains more IronIron +2706.1%
Contains more CopperCopper +148.1%
Contains more ManganeseManganese +1389.8%
Contains more SeleniumSelenium +121.4%
Contains more ZincZinc +32.4%
Contains more PhosphorusPhosphorus +44.8%
Contains less SodiumSodium -74.1%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +440.2%
Contains more Vitamin KVitamin K +605.3%
Contains more CholineCholine +40.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +98.3%
Contains more Vitamin B2Vitamin B2 +74.7%
Contains more Vitamin B3Vitamin B3 +398.7%
Contains more Vitamin B5Vitamin B5 +98.2%
Contains more Vitamin B6Vitamin B6 +265.4%
Contains more FolateFolate +375%
~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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more FatsFats +200.9%
Contains more WaterWater +65.6%
Contains more OtherOther +362.7%
Contains more ProteinProtein +52.2%
Contains more CarbsCarbs +11.6%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +182.4%
Contains more Poly. FatPolyunsaturated fat +11.8%
Contains less Sat. FatSaturated fat -91.5%

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
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +255.2%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~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 Wild rice raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Turmeric Wild rice raw DV% diff.
Manganese 19.8mg 1.329mg 803%
Iron 55mg 1.96mg 663%
Copper 1.3mg 0.524mg 86%
Fiber 22.7g 6.2g 66%
Potassium 2080mg 427mg 49%
Vitamin B3 1.35mg 6.733mg 34%
Vitamin E 4.43mg 0.82mg 24%
Vitamin B6 0.107mg 0.391mg 22%
Phosphorus 299mg 433mg 19%
Folate 20µg 95µg 19%
Calcium 168mg 21mg 15%
Zinc 4.5mg 5.96mg 13%
Vitamin B5 0.542mg 1.074mg 11%
Vitamin K 13.4µg 1.9µg 10%
Protein 9.68g 14.73g 10%
Vitamin B2 0.15mg 0.262mg 9%
Saturated fat 1.838g 0.156g 8%
Magnesium 208mg 177mg 7%
Selenium 6.2µg 2.8µg 6%
Vitamin B1 0.058mg 0.115mg 5%
Choline 49.2mg 35mg 3%
Carbs 67.14g 74.9g 3%
Fats 3.25g 1.08g 3%
Calories 312kcal 357kcal 2%
Fructose 0.45g 1%
Vitamin C 0.7mg 0mg 1%
Monounsaturated fat 0.449g 0.159g 1%
Polyunsaturated fat 0.756g 0.676g 1%
Sodium 27mg 7mg 1%
Net carbs 44.44g 68.7g N/A
Sugar 3.21g 2.5g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.17mg 0.179mg 0%
Threonine 0.33mg 0.469mg 0%
Isoleucine 0.47mg 0.618mg 0%
Leucine 0.81mg 1.018mg 0%
Lysine 0.38mg 0.629mg 0%
Methionine 0.14mg 0.438mg 0%
Phenylalanine 0.53mg 0.721mg 0%
Valine 0.66mg 0.858mg 0%
Histidine 0.15mg 0.384mg 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 Wild rice raw
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
37%
Wild rice raw
Minerals Daily Need Coverage Score
575%
Turmeric
96%
Wild rice raw

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 20mg)
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 1.682g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2.5)
Which food is lower in glycemic index?
Turmeric
Turmeric is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Turmeric
Turmeric is relatively richer in minerals
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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.