Tumeric vs. Broccoli
Nutrition comparison of Tumeric and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tumeric
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tumeric and broccoli:
- Both broccoli and tumeric are high in calcium, dietary fiber and potassium.
- Broccoli has 15.1 times less saturated fat than tumeric.
- Broccoli has more folate.
- Broccoli is a great source of Vitamin K.
- Broccoli is an excellent source of Vitamin C.
- Tumeric is a great source of protein.
- Tumeric is an excellent source of iron.
USDA sources for nutritional information: Tumeric (Spices, turmeric, ground) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tumeric is high in calories and broccoli has 89% less calories than tumeric - broccoli has 34 calories per 100 grams and tumeric has 312 calories.
For macronutrient ratios, tumeric is lighter in protein, heavier in carbs and similar to broccoli for fat. Tumeric has a macronutrient ratio of 12:79:9 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tumeric | Broccoli | |
|---|---|---|
| Protein | 12% | 28% |
| Carbohydrates | 79% | 65% |
| Fat | 9% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Tumeric is high in carbohydrates and broccoli has 90% less carbohydrates than tumeric - broccoli has 6.6g of total carbs per 100 grams and tumeric has 67.1g of carbohydrates.
dietary fiber
Both broccoli and tumeric are high in dietary fiber. Tumeric has 773% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and tumeric has 22.7g of dietary fiber.
sugar
Broccoli and tumeric contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and tumeric has 3.2g of sugar.
Protein
protein
Tumeric is a great source of protein and it has 243% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and tumeric has 9.7g of protein.
Fat
saturated fat
Broccoli has 15.1 times less saturated fat than tumeric - broccoli has 0.11g of saturated fat per 100 grams and tumeric has 1.8g of saturated fat.
trans fat
Both tumeric and broccoli are low in trans fat - tumeric has 0.06g of trans fat per 100 grams and broccoli does not contain significant amounts.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 126 times more Vitamin C than tumeric - broccoli has 89.2mg of Vitamin C per 100 grams and tumeric has 0.7mg of Vitamin C.
Vitamin A
Broccoli has more Vitamin A than tumeric - broccoli has 31ug of Vitamin A per 100 grams and tumeric does not contain significant amounts.
Vitamin E
Tumeric has 468% more Vitamin E than broccoli - broccoli has 0.78mg of Vitamin E per 100 grams and tumeric has 4.4mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 658% more Vitamin K than tumeric - broccoli has 101.6ug of Vitamin K per 100 grams and tumeric has 13.4ug of Vitamin K.
The B Vitamins
Broccoli has more folate. Both tumeric and broccoli contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Tumeric | Broccoli | |
|---|---|---|
| Thiamin | 0.058 MG | 0.071 MG |
| Riboflavin | 0.15 MG | 0.117 MG |
| Niacin | 1.35 MG | 0.639 MG |
| Pantothenic acid | 0.542 MG | 0.573 MG |
| Vitamin B6 | 0.107 MG | 0.175 MG |
| Folate | 20 UG | 63 UG |
Minerals
calcium
Both broccoli and tumeric are high in calcium. Tumeric has 257% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and tumeric has 168mg of calcium.
iron
Tumeric is an excellent source of iron and it has 74 times more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and tumeric has 55mg of iron.
potassium
Both broccoli and tumeric are high in potassium. Tumeric has 558% more potassium than broccoli - broccoli has 316mg of potassium per 100 grams and tumeric has 2080mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tumeric has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Tumeric | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.0215 G |
| Total | 0.084 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, tumeric has more linoleic acid than broccoli per 100 grams.
| Tumeric | Broccoli | |
|---|---|---|
| other omega 6 | 0.097 G | 0.006 G |
| linoleic acid | 0.672 G | 0.049 G |
| Total | 0.769 G | 0.055 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Tumeric 3g
(
tsp
)
|
Daily Values (%) |
Broccoli 91g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 9.4KCAL 1% |
|
5% | calories | 230% |
|
31KCAL 2% | |
| 2G 1% |
|
5% | carbohydrates | 200% |
|
6G 2% | |
| 0.68G 3% |
|
5% | dietary fiber | 253% |
|
2.4G 10% | |
| 0.1G | 5% | sugar | >999% | 1.5G | |||
| 0.1G 0.2% |
|
5% | total fat | 240% |
|
0.34G 1% | |
| 0.06G 0.3% |
|
5% | saturated fat | 67% |
|
0.1G 1% | |
| 0.01G | 5% | monounsaturated fat | 198% | 0.03G | |||
| 0.02G | 5% | polyunsaturated fat | 398% | 0.1G | |||
| 0G | 5% | trans fat | 5% | ||||
| 0.81MG 0.1% |
|
5% | sodium | >999% |
|
30MG 2% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
28UG 4% | ||
|
|
5% | Vitamin C | >999% |
|
81MG 108% | ||
| 5MG 1% |
|
5% | calcium | 760% |
|
43MG 4% | |
| 1.7MG 9% |
|
158% | iron | 5% |
|
0.66MG 4% | |
| 6.2MG 2% |
|
5% | magnesium | 206% |
|
19MG 6% | |
| 62MG 3% |
|
5% | potassium | 365% |
|
288MG 13% | |
| 0MG 0.2% |
|
5% | thiamin (Vit B1) | >999% |
|
0.06MG 6% | |
| 0MG 0.4% |
|
5% | riboflavin (Vit B2) | >999% |
|
0.11MG 10% | |
| 0.04MG 0.3% |
|
5% | niacin (Vit B3) | >999% |
|
0.58MG 4% | |
| 0MG 0.2% |
|
5% | Vitamin B6 | >999% |
|
0.16MG 12% | |
| 0.02MG 0.3% |
|
5% | pantothenic acid (Vit B5) | >999% |
|
0.52MG 10% | |
| 0.6UG 0.2% |
|
5% | folate (Vit B9) | >999% |
|
57UG 14% | |
| 0.13MG 1% |
|
5% | Vitamin E | 446% |
|
0.71MG 5% | |
| 0.4UG 0.4% |
|
5% | Vitamin K | >999% |
|
92UG 103% | |
| 0.29G 1% |
|
5% | protein | 796% |
|
2.6G 5% | |
| 1.5MG 0.3% |
|
5% | choline | >999% |
|
17MG 4% | |
| 0.04MG 3% |
|
5% | copper | 5% |
|
0.04MG 4% | |
| 0.59MG 33% |
|
210% | manganese | 5% |
|
0.19MG 11% | |
| 9MG 1% |
|
5% | phosphorus | 567% |
|
60MG 9% | |
| 0.19UG 0.3% |
|
5% | selenium | >999% |
|
2.3UG 4% | |
| 0.14MG 2% |
|
5% | zinc | 164% |
|
0.37MG 5% | |
| 0.39G | 5% | Water | >999% | 81G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol. |
|||||||
FAQ
Does broccoli or tumeric contain more calories in 100 grams?Tumeric is high in calories and broccoli has 90% less calories than tumeric - broccoli has 34 calories in 100g and tumeric has 312 calories.
Does broccoli or tumeric have more carbohydrates?
By weight, tumeric is high in carbohydrates and broccoli has 90% fewer carbohydrates than tumeric - broccoli has 6.6g of carbs for 100g and tumeric has 67.1g of carbohydrates.
Does broccoli or tumeric contain more calcium?
Both broccoli and tumeric are high in calcium. Tumeric has 260% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and tumeric has 168mg of calcium.
Does broccoli or tumeric contain more iron?
Tumeric is an abundant source of iron and it has 74 times more iron than broccoli - broccoli has 0.73mg of iron in 100 grams and tumeric has 55mg of iron.
Does broccoli or tumeric contain more potassium?
Both broccoli and tumeric are high in potassium. Tumeric has 560% more potassium than broccoli - broccoli has 316mg of potassium in 100 grams and tumeric has 2080mg of potassium.