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  6. Turmeric vs. Saffron

Turmeric vs. Saffron — In-Depth Nutrition Comparison

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Significant differences between turmeric and saffron

  • Turmeric has more iron, copper, fiber, zinc, and potassium; however, saffron is richer in manganese, vitamin C, vitamin B6, folate, and magnesium.
  • Turmeric covers your daily iron needs 549% more than saffron.
  • Saffron has 6 times less fiber than turmeric. Turmeric has 22.7g of fiber, while saffron has 3.9g.
  • Saffron has a higher glycemic index. The glycemic index of saffron is 70, while the glycemic index of turmeric is 0.

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

Infographic

Turmeric vs Saffron infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
Contains more CalciumCalcium +51.4%
Contains more PotassiumPotassium +20.6%
Contains more IronIron +395.5%
Contains more CopperCopper +296.3%
Contains more ZincZinc +312.8%
Contains more PhosphorusPhosphorus +18.7%
Contains less SodiumSodium -81.8%
Contains more MagnesiumMagnesium +26.9%
Contains more ManganeseManganese +43.5%
~equal in Selenium ~5.6µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2.3% 0% 0% 89% 15% 35% 25% 33% 25% 0% 34% 15%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 269% 0% 9% 0% 29% 62% 27% 0% 233% 0% 0% 70%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +11442.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +98.3%
Contains more Vitamin B2Vitamin B2 +78%
Contains more Vitamin B6Vitamin B6 +843.9%
Contains more FolateFolate +365%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.46mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Turmeric Saffron DV% diff.
Iron 55mg 11.1mg 549%
Manganese 19.8mg 28.408mg 374%
Copper 1.3mg 0.328mg 108%
Vitamin C 0.7mg 80.8mg 89%
Fiber 22.7g 3.9g 75%
Vitamin B6 0.107mg 1.01mg 69%
Zinc 4.5mg 1.09mg 31%
Vitamin E 4.43mg 30%
Folate 20µg 93µg 18%
Magnesium 208mg 264mg 13%
Vitamin B5 0.542mg 11%
Vitamin K 13.4µg 11%
Potassium 2080mg 1724mg 10%
Vitamin B2 0.15mg 0.267mg 9%
Choline 49.2mg 9%
Polyunsaturated fat 0.756g 2.067g 9%
Phosphorus 299mg 252mg 7%
Calcium 168mg 111mg 6%
Sodium 27mg 148mg 5%
Vitamin B1 0.058mg 0.115mg 5%
Protein 9.68g 11.43g 4%
Fats 3.25g 5.85g 4%
Vitamin A 0µg 27µg 3%
Carbs 67.14g 65.37g 1%
Selenium 6.2µg 5.6µg 1%
Vitamin B3 1.35mg 1.46mg 1%
Saturated fat 1.838g 1.586g 1%
Fructose 0.45g 1%
Calories 312kcal 310kcal 0%
Protein per 100 calories 3.1g 3.7g N/A
Calories per 10 g protein 322kcal 271kcal N/A
Weight per 100 calories 32g 32g N/A
Unsaturated / Saturated Fat ratio 0.66 1.6 N/A
Net carbs 44.44g 61.47g N/A
Sugar 3.21g N/A
Trans fat 0.056g 0g N/A
Monounsaturated fat 0.449g 0.429g 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 0%
Omega-3 (DPA) 0g 0.006g N/A
Omega-6 (Gamma-linolenic acid) 0.081g N/A

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
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 g
Contains more ProteinProtein +18.1%
Contains more FatsFats +80%
~equal in Carbs ~65.37g
~equal in Water ~11.9g

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
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 g
Contains less Sat. FatSaturated fat -13.7%
Contains more Poly. FatPolyunsaturated fat +173.4%
~equal in Monounsaturated fat ~0.429g

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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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.