Brown rice vs. Turkey meat — In-Depth Nutrition Comparison

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Summary of differences between brown rice and turkey meat

Brown rice has more manganese; however, turkey meat is higher in vitamin B3, selenium, vitamin B12, vitamin B6, phosphorus, vitamin B2, zinc, and choline.
Turkey meat covers your daily need for vitamin B3, 44% more than brown rice.
Brown rice has 70 times more manganese than turkey meat. While brown rice has 0.974mg of manganese, turkey meat has only 0.014mg.
The glycemic index of brown rice is higher.

These are the specific foods used in this comparison Rice, brown, long-grain, cooked and Turkey, whole, meat, and skin, cooked, roasted.

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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.

Brown rice

Turkey meat

Contains more MagnesiumMagnesium	+30%
Contains more CopperCopper	+14%
Contains less SodiumSodium	-96.1%
Contains more ManganeseManganese	+6857.1%

Contains more CalciumCalcium	+366.7%
Contains more PotassiumPotassium	+177.9%
Contains more IronIron	+94.6%
Contains more ZincZinc	+249.3%
Contains more PhosphorusPhosphorus	+116.5%
Contains more SeleniumSelenium	+413.8%

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.

Brown rice

Turkey meat

Contains more Vitamin EVitamin E	+142.9%
Contains more Vitamin B1Vitamin B1	+295.6%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+307.2%
Contains more Vitamin B3Vitamin B3	+273.8%
Contains more Vitamin B5Vitamin B5	+149.5%
Contains more Vitamin B6Vitamin B6	+400.8%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+850%

~equal in Vitamin C ~0mg

~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Protein	2.74g	28.55g	52%
Selenium	5.8µg	29.8µg	44%
Vitamin B3	2.561mg	9.573mg	44%
Vitamin B12	0µg	1.02µg	43%
Manganese	0.974mg	0.014mg	42%
Vitamin B6	0.123mg	0.616mg	38%
Cholesterol	0mg	109mg	36%
Phosphorus	103mg	223mg	17%
Vitamin B2	0.069mg	0.281mg	16%
Zinc	0.71mg	2.48mg	16%
Choline	9.2mg	87.4mg	14%
Polyunsaturated fat	0.366g	2.119g	12%
Vitamin B5	0.38mg	0.948mg	11%
Vitamin B1	0.178mg	0.045mg	11%
Starch	24.79g		10%
Fats	0.97g	7.39g	10%
Saturated fat	0.26g	2.155g	9%
Carbs	25.58g	0.06g	9%
Iron	0.56mg	1.09mg	7%
Fiber	1.6g	0g	6%
Monounsaturated fat	0.369g	2.647g	6%
Potassium	86mg	239mg	5%
Sodium	4mg	103mg	4%
Calories	123kcal	189kcal	3%
Vitamin D	0µg	0.4µg	2%
Magnesium	39mg	30mg	2%
Vitamin D	0IU	15IU	2%
Vitamin E	0.17mg	0.07mg	1%
Vitamin A	0µg	12µg	1%
Copper	0.106mg	0.093mg	1%
Calcium	3mg	14mg	1%
Net carbs	23.98g	0.06g	N/A
Sugar	0.24g	0g	N/A
Vitamin K	0.2µg	0µg	0%
Folate	9µg	9µg	0%
Trans fat	0g	0.101g	N/A
Tryptophan	0.033mg	0.291mg	0%
Threonine	0.095mg	1.004mg	0%
Isoleucine	0.109mg	0.796mg	0%
Leucine	0.214mg	1.925mg	0%
Lysine	0.099mg	2.282mg	0%
Methionine	0.058mg	0.724mg	0%
Phenylalanine	0.133mg	0.903mg	0%
Valine	0.151mg	0.902mg	0%
Histidine	0.066mg	0.749mg	0%
Omega-3 - EPA	0g	0.008g	N/A
Omega-3 - DHA	0g	0.005g	N/A
Omega-3 - ALA	0.011g	0.105g	N/A
Omega-3 - DPA	0g	0.008g	N/A
Omega-3 - Eicosatrienoic acid	0g	0.001g	N/A
Omega-6 - Gamma-linoleic acid	0g	0.003g	N/A
Omega-6 - Dihomo-gamma-linoleic acid	0g	0.01g	N/A
Omega-6 - Eicosadienoic acid	0g	0.014g	N/A
Omega-6 - Linoleic acid	0.355g	1.841g	N/A