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  6. Wild rice raw vs. Turkey meat

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

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The main differences between Wild rice raw and Turkey meat

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

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

Infographic

Wild rice raw vs Turkey meat 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.
Wild rice raw
Wild rice raw
9
:
1
Turkey meat
Turkey meat
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%
Contains more Selenium +964.3%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Turkey meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 22% 96% 22% 14% 68% 31% 2% 163%
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%
Contains more Selenium +964.3%

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.
Wild rice raw
Wild rice raw
5
:
6
Turkey meat
Turkey meat
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 +∞%
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 +∞%
Equal in Vitamin B2 - 0.281
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%
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%
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 +∞%
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 +∞%
Equal in Vitamin B2 - 0.281

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
2
:
3
Turkey meat
Turkey meat
Contains more Carbs +124733.3%
Contains more Other +218.8%
Contains more Protein +93.8%
Contains more Fats +584.3%
Contains more Water +718.6%
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
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
Contains more Carbs +124733.3%
Contains more Other +218.8%
Contains more Protein +93.8%
Contains more Fats +584.3%
Contains more Water +718.6%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice raw Turkey meat
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 Wild rice raw Turkey meat Opinion
Net carbs 68.7g 0.06g Wild rice raw
Protein 14.73g 28.55g Turkey meat
Fats 1.08g 7.39g Turkey meat
Carbs 74.9g 0.06g Wild rice raw
Calories 357kcal 189kcal Wild rice raw
Sugar 2.5g 0g Turkey meat
Fiber 6.2g 0g Wild rice raw
Calcium 21mg 14mg Wild rice raw
Iron 1.96mg 1.09mg Wild rice raw
Magnesium 177mg 30mg Wild rice raw
Phosphorus 433mg 223mg Wild rice raw
Potassium 427mg 239mg Wild rice raw
Sodium 7mg 103mg Wild rice raw
Zinc 5.96mg 2.48mg Wild rice raw
Copper 0.524mg 0.093mg Wild rice raw
Manganese 1.329mg 0.014mg Wild rice raw
Selenium 2.8µg 29.8µg Turkey meat
Vitamin A 19IU 39IU Turkey meat
Vitamin A RAE 1µg 12µg Turkey meat
Vitamin E 0.82mg 0.07mg Wild rice raw
Vitamin D 0IU 15IU Turkey meat
Vitamin D 0µg 0.4µg Turkey meat
Vitamin B1 0.115mg 0.045mg Wild rice raw
Vitamin B2 0.262mg 0.281mg Turkey meat
Vitamin B3 6.733mg 9.573mg Turkey meat
Vitamin B5 1.074mg 0.948mg Wild rice raw
Vitamin B6 0.391mg 0.616mg Turkey meat
Folate 95µg 9µg Wild rice raw
Vitamin B12 0µg 1.02µg Turkey meat
Vitamin K 1.9µg 0µg Wild rice raw
Tryptophan 0.179mg 0.291mg Turkey meat
Threonine 0.469mg 1.004mg Turkey meat
Isoleucine 0.618mg 0.796mg Turkey meat
Leucine 1.018mg 1.925mg Turkey meat
Lysine 0.629mg 2.282mg Turkey meat
Methionine 0.438mg 0.724mg Turkey meat
Phenylalanine 0.721mg 0.903mg Turkey meat
Valine 0.858mg 0.902mg Turkey meat
Histidine 0.384mg 0.749mg Turkey meat
Cholesterol 0mg 109mg Wild rice raw
Trans Fat 0.101g Wild rice raw
Saturated Fat 0.156g 2.155g Wild rice raw
Omega-3 - DHA 0g 0.005g Turkey meat
Omega-3 - EPA 0g 0.008g Turkey meat
Omega-3 - DPA 0g 0.008g Turkey meat
Monounsaturated Fat 0.159g 2.647g Turkey meat
Polyunsaturated fat 0.676g 2.119g 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
Wild rice raw Turkey meat
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
39%
Wild rice raw
50%
Turkey meat
Minerals Daily Need Coverage Score
96%
Wild rice raw
46%
Turkey meat

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.