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

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Summary of differences between turkey meat and brown rice

Turkey meat has more vitamin B3, selenium, vitamin B12, vitamin B6, phosphorus, vitamin B2, zinc, and choline; however, brown rice is higher in manganese.
Turkey meat covers your daily need for vitamin B3, 44% more than brown rice.
Brown rice has less cholesterol.
The glycemic index of brown rice is higher.

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

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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.

Turkey meat

Brown rice

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%

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

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.

Turkey meat

Brown rice

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%

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

~equal in Vitamin C ~0mg

~equal in Folate ~9µg

All nutrients comparison - raw data values

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