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  6. Turkey meat vs. Wild rice raw

Turkey meat vs. Wild rice raw — In-Depth Nutrition Comparison

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The main differences between Turkey meat and Wild rice raw

  • Turkey meat is richer in Selenium, and Vitamin B12, yet Wild rice raw is richer in Manganese, Copper, Magnesium, Zinc, Phosphorus, Fiber, and Folate.
  • Daily need coverage for Manganese from Wild rice raw is 57% higher.
  • Wild rice raw contains less Cholesterol.

Food types used in this article are Turkey, whole, meat and skin, cooked, roasted and Wild rice, raw.

Infographic

Turkey meat 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.
Turkey meat
Turkey meat
1
:
9
Wild rice raw
Wild rice raw
Contains more Selenium +964.3%
Contains more Calcium +50%
Contains more Iron +79.8%
Contains more Magnesium +490%
Contains more Phosphorus +94.2%
Contains more Potassium +78.7%
Contains less Sodium -93.2%
Contains more Zinc +140.3%
Contains more Copper +463.4%
Contains more Manganese +9392.9%
Turkey meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 22% 96% 22% 14% 68% 31% 2% 163%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Contains more Selenium +964.3%
Contains more Calcium +50%
Contains more Iron +79.8%
Contains more Magnesium +490%
Contains more Phosphorus +94.2%
Contains more Potassium +78.7%
Contains less Sodium -93.2%
Contains more Zinc +140.3%
Contains more Copper +463.4%
Contains more Manganese +9392.9%

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.
Turkey meat
Turkey meat
6
:
5
Wild rice raw
Wild rice raw
Contains more Vitamin A +105.3%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +42.2%
Contains more Vitamin B6 +57.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +1071.4%
Contains more Vitamin B1 +155.6%
Contains more Vitamin B5 +13.3%
Contains more Folate +955.6%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.262
Turkey meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 12% 0% 12% 65% 180% 57% 143% 7% 128% 0%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin A +105.3%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +42.2%
Contains more Vitamin B6 +57.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +1071.4%
Contains more Vitamin B1 +155.6%
Contains more Vitamin B5 +13.3%
Contains more Folate +955.6%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.262

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turkey meat
Turkey meat
3
:
2
Wild rice raw
Wild rice raw
Contains more Protein +93.8%
Contains more Fats +584.3%
Contains more Water +718.6%
Contains more Carbs +124733.3%
Contains more Other +218.8%
Turkey meat
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Wild rice raw
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 Protein +93.8%
Contains more Fats +584.3%
Contains more Water +718.6%
Contains more Carbs +124733.3%
Contains more Other +218.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turkey meat
Turkey meat
2
:
1
Wild rice raw
Wild rice raw
Contains more Monounsaturated Fat +1564.8%
Contains more Polyunsaturated fat +213.5%
Contains less Saturated Fat -92.8%
Turkey meat
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Contains more Monounsaturated Fat +1564.8%
Contains more Polyunsaturated fat +213.5%
Contains less Saturated Fat -92.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turkey meat Wild rice raw Opinion
Net carbs 0.06g 68.7g Wild rice raw
Protein 28.55g 14.73g Turkey meat
Fats 7.39g 1.08g Turkey meat
Carbs 0.06g 74.9g Wild rice raw
Calories 189kcal 357kcal Wild rice raw
Sugar 0g 2.5g Turkey meat
Fiber 0g 6.2g Wild rice raw
Calcium 14mg 21mg Wild rice raw
Iron 1.09mg 1.96mg Wild rice raw
Magnesium 30mg 177mg Wild rice raw
Phosphorus 223mg 433mg Wild rice raw
Potassium 239mg 427mg Wild rice raw
Sodium 103mg 7mg Wild rice raw
Zinc 2.48mg 5.96mg Wild rice raw
Copper 0.093mg 0.524mg Wild rice raw
Manganese 0.014mg 1.329mg Wild rice raw
Selenium 29.8µg 2.8µg Turkey meat
Vitamin A 39IU 19IU Turkey meat
Vitamin A RAE 12µg 1µg Turkey meat
Vitamin E 0.07mg 0.82mg Wild rice raw
Vitamin D 15IU 0IU Turkey meat
Vitamin D 0.4µg 0µg Turkey meat
Vitamin B1 0.045mg 0.115mg Wild rice raw
Vitamin B2 0.281mg 0.262mg Turkey meat
Vitamin B3 9.573mg 6.733mg Turkey meat
Vitamin B5 0.948mg 1.074mg Wild rice raw
Vitamin B6 0.616mg 0.391mg Turkey meat
Folate 9µg 95µg Wild rice raw
Vitamin B12 1.02µg 0µg Turkey meat
Vitamin K 0µg 1.9µg Wild rice raw
Tryptophan 0.291mg 0.179mg Turkey meat
Threonine 1.004mg 0.469mg Turkey meat
Isoleucine 0.796mg 0.618mg Turkey meat
Leucine 1.925mg 1.018mg Turkey meat
Lysine 2.282mg 0.629mg Turkey meat
Methionine 0.724mg 0.438mg Turkey meat
Phenylalanine 0.903mg 0.721mg Turkey meat
Valine 0.902mg 0.858mg Turkey meat
Histidine 0.749mg 0.384mg Turkey meat
Cholesterol 109mg 0mg Wild rice raw
Trans Fat 0.101g Wild rice raw
Saturated Fat 2.155g 0.156g Wild rice raw
Omega-3 - DHA 0.005g 0g Turkey meat
Omega-3 - EPA 0.008g 0g Turkey meat
Omega-3 - DPA 0.008g 0g Turkey meat
Monounsaturated Fat 2.647g 0.159g Turkey meat
Polyunsaturated fat 2.119g 0.676g Turkey meat
Omega-6 - Eicosadienoic acid 0.014g Turkey meat
Omega-6 - Linoleic acid 1.841g Turkey meat
Omega-6 - Gamma-linoleic acid 0.003g Turkey meat
Omega-3 - ALA 0.105g Turkey meat
Omega-3 - Eicosatrienoic acid 0.001g Turkey meat
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Turkey meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey meat Wild rice raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50%
Turkey meat
39%
Wild rice raw
Minerals Daily Need Coverage Score
46%
Turkey meat
96%
Wild rice raw

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 96mg)
Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 109mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 1.999g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 57)
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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.