Tumeric vs. Spinach
Nutrition comparison of Tumeric and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tumeric
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tumeric and spinach:
- Both spinach and tumeric are high in calcium, dietary fiber, iron and potassium.
- Spinach has 28.1 times less saturated fat than tumeric.
- Spinach is an excellent source of Vitamin A, Vitamin C and Vitamin K.
- Tumeric has more pantothenic acid, however, spinach contains more folate.
- Tumeric is a great source of protein.
USDA sources for nutritional information: Tumeric (Spices, turmeric, ground) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tumeric is high in calories and spinach has 93% less calories than tumeric - spinach has 23 calories per 100 grams and tumeric has 312 calories.
For macronutrient ratios, tumeric is much lighter in protein, much heavier in carbs and similar to spinach for fat. Tumeric has a macronutrient ratio of 12:80:9 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tumeric | Spinach | |
|---|---|---|
| Protein | 12% | 39% |
| Carbohydrates | 80% | 49% |
| Fat | 9% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Tumeric is high in carbohydrates and spinach has 95% less carbohydrates than tumeric - spinach has 3.6g of total carbs per 100 grams and tumeric has 67.1g of carbohydrates.
dietary fiber
Both spinach and tumeric are high in dietary fiber. Tumeric has 932% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and tumeric has 22.7g of dietary fiber.
sugar
Spinach and tumeric contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and tumeric has 3.2g of sugar.
Protein
protein
Tumeric is a great source of protein and it has 238% more protein than spinach - spinach has 2.9g of protein per 100 grams and tumeric has 9.7g of protein.
Fat
saturated fat
Spinach has 28.1 times less saturated fat than tumeric - spinach has 0.06g of saturated fat per 100 grams and tumeric has 1.8g of saturated fat.
trans fat
Both tumeric and spinach are low in trans fat - tumeric has 0.06g of trans fat per 100 grams and spinach does not contain significant amounts.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 39 times more Vitamin C than tumeric - spinach has 28.1mg of Vitamin C per 100 grams and tumeric has 0.7mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than tumeric - spinach has 469ug of Vitamin A per 100 grams and tumeric does not contain significant amounts.
Vitamin E
Tumeric has 118% more Vitamin E than spinach - spinach has 2mg of Vitamin E per 100 grams and tumeric has 4.4mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 35 times more Vitamin K than tumeric - spinach has 482.9ug of Vitamin K per 100 grams and tumeric has 13.4ug of Vitamin K.
The B Vitamins
Tumeric has more pantothenic acid, however, spinach contains more folate. Both tumeric and spinach contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Tumeric | Spinach | |
|---|---|---|
| Thiamin | 0.058 MG | 0.078 MG |
| Riboflavin | 0.15 MG | 0.189 MG |
| Niacin | 1.35 MG | 0.724 MG |
| Pantothenic acid | 0.542 MG | 0.065 MG |
| Vitamin B6 | 0.107 MG | 0.195 MG |
| Folate | 20 UG | 194 UG |
Minerals
calcium
Both spinach and tumeric are high in calcium. Tumeric has 70% more calcium than spinach - spinach has 99mg of calcium per 100 grams and tumeric has 168mg of calcium.
iron
Both spinach and tumeric are high in iron. Tumeric has 19 times more iron than spinach - spinach has 2.7mg of iron per 100 grams and tumeric has 55mg of iron.
potassium
Both spinach and tumeric are high in potassium. Tumeric has 273% more potassium than spinach - spinach has 558mg of potassium per 100 grams and tumeric has 2080mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both tumeric and spinach contain significant amounts of alpha linoleic acid (ALA).
| Tumeric | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.138 G |
| Total | 0.084 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, tumeric has more linoleic acid than spinach per 100 grams.
| Tumeric | Spinach | |
|---|---|---|
| other omega 6 | 0.081 G | ~ |
| linoleic acid | 0.672 G | 0.026 G |
| Total | 0.753 G | 0.026 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Tumeric or Spinach .
Tumeric g
()
|
Daily Values (%) |
Spinach g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does spinach or tumeric contain more calories in 100 grams?Tumeric is high in calories and spinach has 90% less calories than tumeric - spinach has 23 calories in 100g and tumeric has 312 calories.
Is spinach or tumeric better for protein?
Tumeric is a great source of protein and it has 240% more protein than spinach - spinach has 2.9g of protein per 100 grams and tumeric has 9.7g of protein.
Does spinach or tumeric have more carbohydrates?
By weight, tumeric is high in carbohydrates and spinach has 100% fewer carbohydrates than tumeric - spinach has 3.6g of carbs for 100g and tumeric has 67.1g of carbohydrates.
Does spinach or tumeric contain more calcium?
Both spinach and tumeric are high in calcium. Tumeric has 70% more calcium than spinach - spinach has 99mg of calcium in 100 grams and tumeric has 168mg of calcium.
Does spinach or tumeric contain more iron?
Both spinach and tumeric are high in iron. Tumeric has 19 times more iron than spinach - spinach has 2.7mg of iron in 100 grams and tumeric has 55mg of iron.
Does spinach or tumeric contain more potassium?
Both spinach and tumeric are high in potassium. Tumeric has 270% more potassium than spinach - spinach has 558mg of potassium in 100 grams and tumeric has 2080mg of potassium.