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  6. Rye vs. Turkey meat

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 of Manganese 111% more than Turkey meat.

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

Infographic

Rye 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.
Rye
Rye
9
:
1
Turkey meat
Turkey meat
Contains more Calcium +71.4%
Contains more Iron +141.3%
Contains more Magnesium +266.7%
Contains more Phosphorus +48.9%
Contains more Potassium +113.4%
Contains less Sodium -98.1%
Contains more Copper +294.6%
Contains more Manganese +18307.1%
Contains more Selenium +114.4%
Equal in Zinc - 2.48
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
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 +71.4%
Contains more Iron +141.3%
Contains more Magnesium +266.7%
Contains more Phosphorus +48.9%
Contains more Potassium +113.4%
Contains less Sodium -98.1%
Contains more Copper +294.6%
Contains more Manganese +18307.1%
Contains more Selenium +114.4%
Equal in Zinc - 2.48

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
Rye
5
:
6
Turkey meat
Turkey meat
Contains more Vitamin E +1114.3%
Contains more Vitamin B1 +602.2%
Contains more Vitamin B5 +53.6%
Contains more Folate +322.2%
Contains more Vitamin K +∞%
Contains more Vitamin A +254.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +12%
Contains more Vitamin B3 +124.2%
Contains more Vitamin B6 +109.5%
Contains more Vitamin B12 +∞%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
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 +1114.3%
Contains more Vitamin B1 +602.2%
Contains more Vitamin B5 +53.6%
Contains more Folate +322.2%
Contains more Vitamin K +∞%
Contains more Vitamin A +254.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +12%
Contains more Vitamin B3 +124.2%
Contains more Vitamin B6 +109.5%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
2
:
3
Turkey meat
Turkey meat
Contains more Carbs +126333.3%
Contains more Other +227.1%
Contains more Protein +176.1%
Contains more Fats +353.4%
Contains more Water +499.2%
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 +126333.3%
Contains more Other +227.1%
Contains more Protein +176.1%
Contains more Fats +353.4%
Contains more Water +499.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
:
2
Turkey meat
Turkey meat
Contains less Saturated Fat -90.9%
Contains more Monounsaturated Fat +1172.6%
Contains more Polyunsaturated fat +176.3%
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 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 -90.9%
Contains more Monounsaturated Fat +1172.6%
Contains more Polyunsaturated fat +176.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Turkey meat Opinion
Net carbs 60.76g 0.06g Rye
Protein 10.34g 28.55g Turkey meat
Fats 1.63g 7.39g Turkey meat
Carbs 75.86g 0.06g Rye
Calories 338kcal 189kcal Rye
Fructose 0.11g Rye
Sugar 0.98g 0g Turkey meat
Fiber 15.1g 0g Rye
Calcium 24mg 14mg Rye
Iron 2.63mg 1.09mg Rye
Magnesium 110mg 30mg Rye
Phosphorus 332mg 223mg Rye
Potassium 510mg 239mg Rye
Sodium 2mg 103mg Rye
Zinc 2.65mg 2.48mg Rye
Copper 0.367mg 0.093mg Rye
Manganese 2.577mg 0.014mg Rye
Selenium 13.9µg 29.8µg Turkey meat
Vitamin A 11IU 39IU Turkey meat
Vitamin A RAE 1µg 12µg Turkey meat
Vitamin E 0.85mg 0.07mg Rye
Vitamin D 0IU 15IU Turkey meat
Vitamin D 0µg 0.4µg Turkey meat
Vitamin B1 0.316mg 0.045mg Rye
Vitamin B2 0.251mg 0.281mg Turkey meat
Vitamin B3 4.27mg 9.573mg Turkey meat
Vitamin B5 1.456mg 0.948mg Rye
Vitamin B6 0.294mg 0.616mg Turkey meat
Folate 38µg 9µg Rye
Vitamin B12 0µg 1.02µg Turkey meat
Vitamin K 5.9µg 0µg Rye
Tryptophan 0.108mg 0.291mg Turkey meat
Threonine 0.289mg 1.004mg Turkey meat
Isoleucine 0.208mg 0.796mg Turkey meat
Leucine 0.563mg 1.925mg Turkey meat
Lysine 0.286mg 2.282mg Turkey meat
Methionine 0.153mg 0.724mg Turkey meat
Phenylalanine 0.435mg 0.903mg Turkey meat
Valine 0.317mg 0.902mg Turkey meat
Histidine 0.189mg 0.749mg Turkey meat
Cholesterol 0mg 109mg Rye
Trans Fat 0g 0.101g Rye
Saturated Fat 0.197g 2.155g Rye
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 0.208g 2.647g Turkey meat
Polyunsaturated fat 0.767g 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
Rye Turkey meat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
36%
Rye
50%
Turkey meat
Minerals Daily Need Coverage Score
98%
Rye
46%
Turkey meat

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 34)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 101mg)
Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 109mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 1.958g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.6)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.