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Turkey meat vs. Rice — In-Depth Nutrition Comparison

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Differences between Turkey meat and Rice

  • Turkey meat has more Vitamin B3, Vitamin B12, Selenium, Vitamin B6, Phosphorus, Vitamin B2, Zinc, and Choline, while Rice has more Manganese.
  • Turkey meat's daily need coverage for Vitamin B3 is 51% higher.
  • The amount of Cholesterol in Rice is lower.

The food types used in this comparison are Turkey, whole, meat and skin, cooked, roasted and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Turkey meat vs Rice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Rice
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +582.9%
Contains more CopperCopper +34.8%
Contains more ZincZinc +406.1%
Contains more PhosphorusPhosphorus +418.6%
Contains more SeleniumSelenium +297.3%
Contains more IronIron +10.1%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +3271.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 2.3% 1.4% 12% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Rice
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +75%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +2061.5%
Contains more Vitamin B3Vitamin B3 +548.6%
Contains more Vitamin B5Vitamin B5 +143.1%
Contains more Vitamin B6Vitamin B6 +562.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +4061.9%
Contains more Vitamin B1Vitamin B1 +262.2%
Contains more FolateFolate +544.4%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +961.3%
Contains more FatsFats +2539.3%
Contains more OtherOther +14.3%
Contains more CarbsCarbs +46850%
~equal in Water ~68.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 38% 31%
Saturated Fat: Sat. Fat 2.155 g
Monounsaturated Fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Rice
1
32% 37% 32%
Saturated Fat: Sat. Fat 0.077 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated Fat +2908%
Contains more Poly. FatPolyunsaturated fat +2688.2%
Contains less Sat. FatSaturated Fat -96.4%

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 Rice
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Turkey meat Rice Opinion
Calories 189kcal 130kcal Turkey meat
Protein 28.55g 2.69g Turkey meat
Fats 7.39g 0.28g Turkey meat
Net carbs 0.06g 27.77g Rice
Carbs 0.06g 28.17g Rice
Cholesterol 109mg 0mg Rice
Vitamin D 15IU 0IU Turkey meat
Magnesium 30mg 12mg Turkey meat
Calcium 14mg 10mg Turkey meat
Potassium 239mg 35mg Turkey meat
Iron 1.09mg 1.2mg Rice
Sugar 0g 0.05g Turkey meat
Fiber 0g 0.4g Rice
Copper 0.093mg 0.069mg Turkey meat
Zinc 2.48mg 0.49mg Turkey meat
Phosphorus 223mg 43mg Turkey meat
Sodium 103mg 1mg Rice
Vitamin A 39IU 0IU Turkey meat
Vitamin A 12µg 0µg Turkey meat
Vitamin E 0.07mg 0.04mg Turkey meat
Vitamin D 0.4µg 0µg Turkey meat
Manganese 0.014mg 0.472mg Rice
Selenium 29.8µg 7.5µg Turkey meat
Vitamin B1 0.045mg 0.163mg Rice
Vitamin B2 0.281mg 0.013mg Turkey meat
Vitamin B3 9.573mg 1.476mg Turkey meat
Vitamin B5 0.948mg 0.39mg Turkey meat
Vitamin B6 0.616mg 0.093mg Turkey meat
Vitamin B12 1.02µg 0µg Turkey meat
Folate 9µg 58µg Rice
Trans Fat 0.101g Rice
Choline 87.4mg 2.1mg Turkey meat
Saturated Fat 2.155g 0.077g Rice
Monounsaturated Fat 2.647g 0.088g Turkey meat
Polyunsaturated fat 2.119g 0.076g Turkey meat
Tryptophan 0.291mg 0.031mg Turkey meat
Threonine 1.004mg 0.096mg Turkey meat
Isoleucine 0.796mg 0.116mg Turkey meat
Leucine 1.925mg 0.222mg Turkey meat
Lysine 2.282mg 0.097mg Turkey meat
Methionine 0.724mg 0.063mg Turkey meat
Phenylalanine 0.903mg 0.144mg Turkey meat
Valine 0.902mg 0.164mg Turkey meat
Histidine 0.749mg 0.063mg Turkey meat
Omega-3 - EPA 0.008g 0g Turkey meat
Omega-3 - DHA 0.005g 0g Turkey meat
Omega-3 - ALA 0.105g Turkey meat
Omega-3 - DPA 0.008g 0g Turkey meat
Omega-3 - Eicosatrienoic acid 0.001g Turkey meat
Omega-6 - Gamma-linoleic acid 0.003g Turkey meat
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Turkey meat
Omega-6 - Eicosadienoic acid 0.014g Turkey meat
Omega-6 - Linoleic acid 1.841g Turkey meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey meat Rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
50%
Turkey meat
12%
Rice
Minerals Daily Need Coverage Score
46%
Turkey meat
22%
Rice

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 60)
Which food is richer in minerals?
Turkey meat
Turkey meat is relatively richer in minerals
Which food is richer in vitamins?
Turkey meat
Turkey meat is relatively richer in vitamins
Which food is lower in Cholesterol?
Rice
Rice is lower in Cholesterol (difference - 109mg)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 102mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 2.078g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $1)

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.