Rye vs. Turkey meat — In-Depth Nutrition Comparison

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How are rye and turkey meat different?

Rye is richer in manganese, fiber, copper, vitamin B1, and iron, while turkey meat is higher in vitamin B12, vitamin B3, selenium, and vitamin B6.
Rye covers your daily need for manganese, 111% more than turkey meat.
Rye has a higher glycemic index (34) than turkey meat (0).

Rye grain and Turkey, whole, meat, and skin, cooked, roasted types were used in this article.

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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.

Rye

Turkey meat

Contains more MagnesiumMagnesium	+266.7%
Contains more CalciumCalcium	+71.4%
Contains more PotassiumPotassium	+113.4%
Contains more IronIron	+141.3%
Contains more CopperCopper	+294.6%
Contains more PhosphorusPhosphorus	+48.9%
Contains less SodiumSodium	-98.1%
Contains more ManganeseManganese	+18307.1%

Contains more SeleniumSelenium

+114.4%

~equal in Zinc ~2.48mg

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.

Rye

Turkey meat

Contains more Vitamin EVitamin E	+1114.3%
Contains more Vitamin B1Vitamin B1	+602.2%
Contains more Vitamin B5Vitamin B5	+53.6%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+322.2%

Contains more Vitamin AVitamin A	+1100%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+12%
Contains more Vitamin B3Vitamin B3	+124.2%
Contains more Vitamin B6Vitamin B6	+109.5%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+187.5%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	2.577mg	0.014mg	111%
Fiber	15.1g	0g	60%
Vitamin B12	0µg	1.02µg	43%
Cholesterol	0mg	109mg	36%
Protein	10.34g	28.55g	36%
Vitamin B3	4.27mg	9.573mg	33%
Copper	0.367mg	0.093mg	30%
Selenium	13.9µg	29.8µg	29%
Vitamin B6	0.294mg	0.616mg	25%
Carbs	75.86g	0.06g	25%
Vitamin B1	0.316mg	0.045mg	23%
Iron	2.63mg	1.09mg	19%
Magnesium	110mg	30mg	19%
Phosphorus	332mg	223mg	16%
Choline	30.4mg	87.4mg	10%
Vitamin B5	1.456mg	0.948mg	10%
Polyunsaturated fat	0.767g	2.119g	9%
Saturated fat	0.197g	2.155g	9%
Fats	1.63g	7.39g	9%
Potassium	510mg	239mg	8%
Folate	38µg	9µg	7%
Calories	338kcal	189kcal	7%
Monounsaturated fat	0.208g	2.647g	6%
Vitamin K	5.9µg	0µg	5%
Vitamin E	0.85mg	0.07mg	5%
Sodium	2mg	103mg	4%
Vitamin D	0µg	0.4µg	2%
Vitamin B2	0.251mg	0.281mg	2%
Zinc	2.65mg	2.48mg	2%
Vitamin D	0IU	15IU	2%
Vitamin A	1µg	12µg	1%
Calcium	24mg	14mg	1%
Net carbs	60.76g	0.06g	N/A
Sugar	0.98g	0g	N/A
Trans fat	0g	0.101g	N/A
Tryptophan	0.108mg	0.291mg	0%
Threonine	0.289mg	1.004mg	0%
Isoleucine	0.208mg	0.796mg	0%
Leucine	0.563mg	1.925mg	0%
Lysine	0.286mg	2.282mg	0%
Methionine	0.153mg	0.724mg	0%
Phenylalanine	0.435mg	0.903mg	0%
Valine	0.317mg	0.902mg	0%
Histidine	0.189mg	0.749mg	0%
Fructose	0.11g		0%
Omega-3 - EPA	0g	0.008g	N/A
Omega-3 - DHA	0g	0.005g	N/A
Omega-3 - ALA		0.105g	N/A
Omega-3 - DPA	0g	0.008g	N/A
Omega-3 - Eicosatrienoic acid		0.001g	N/A
Omega-6 - Gamma-linoleic acid		0.003g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.01g	N/A
Omega-6 - Eicosadienoic acid		0.014g	N/A
Omega-6 - Linoleic acid		1.841g	N/A