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

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A recap on the differences between turkey meat and wild rice

Turkey meat is higher in selenium, vitamin B3, vitamin B12, vitamin B6, phosphorus, vitamin B5, vitamin B2, and choline, yet wild rice is higher in manganese.
Turkey meat covers your daily selenium needs 53% more than wild rice.
The amount of cholesterol in wild rice is lower.
The glycemic index of turkey meat is lower.

Food varieties used in this article are Turkey, whole, meat, and skin, cooked, roasted and Wild rice, 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

Wild rice

Contains more CalciumCalcium	+366.7%
Contains more PotassiumPotassium	+136.6%
Contains more IronIron	+81.7%
Contains more ZincZinc	+85.1%
Contains more PhosphorusPhosphorus	+172%
Contains more SeleniumSelenium	+3625%

Contains more CopperCopper	+30.1%
Contains less SodiumSodium	-97.1%
Contains more ManganeseManganese	+1914.3%

~equal in Magnesium ~32mg

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

Wild rice

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+223%
Contains more Vitamin B3Vitamin B3	+643.8%
Contains more Vitamin B5Vitamin B5	+515.6%
Contains more Vitamin B6Vitamin B6	+356.3%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+756.9%

Contains more Vitamin EVitamin E	+242.9%
Contains more Vitamin B1Vitamin B1	+15.6%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+188.9%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	29.8µg	0.8µg	53%
Vitamin B3	9.573mg	1.287mg	52%
Protein	28.55g	3.99g	49%
Vitamin B12	1.02µg	0µg	43%
Vitamin B6	0.616mg	0.135mg	37%
Cholesterol	109mg	0mg	36%
Phosphorus	223mg	82mg	20%
Vitamin B5	0.948mg	0.154mg	16%
Vitamin B2	0.281mg	0.087mg	15%
Choline	87.4mg	10.2mg	14%
Polyunsaturated fat	2.119g	0.213g	13%
Manganese	0.014mg	0.282mg	12%
Fats	7.39g	0.34g	11%
Saturated fat	2.155g	0.049g	10%
Zinc	2.48mg	1.34mg	10%
Carbs	0.06g	21.34g	7%
Fiber	0g	1.8g	7%
Monounsaturated fat	2.647g	0.05g	6%
Iron	1.09mg	0.6mg	6%
Folate	9µg	26µg	4%
Calories	189kcal	101kcal	4%
Potassium	239mg	101mg	4%
Sodium	103mg	3mg	4%
Copper	0.093mg	0.121mg	3%
Vitamin D	0.4µg	0µg	2%
Vitamin D	15IU	0IU	2%
Vitamin B1	0.045mg	0.052mg	1%
Vitamin E	0.07mg	0.24mg	1%
Vitamin A	12µg	0µg	1%
Calcium	14mg	3mg	1%
Net carbs	0.06g	19.54g	N/A
Magnesium	30mg	32mg	0%
Sugar	0g	0.73g	N/A
Vitamin K	0µg	0.5µg	0%
Trans fat	0.101g		N/A
Tryptophan	0.291mg	0.049mg	0%
Threonine	1.004mg	0.127mg	0%
Isoleucine	0.796mg	0.167mg	0%
Leucine	1.925mg	0.276mg	0%
Lysine	2.282mg	0.17mg	0%
Methionine	0.724mg	0.119mg	0%
Phenylalanine	0.903mg	0.195mg	0%
Valine	0.902mg	0.232mg	0%
Histidine	0.749mg	0.104mg	0%
Fructose		0.2g	0%
Omega-3 - EPA	0.008g	0g	N/A
Omega-3 - DHA	0.005g	0g	N/A
Omega-3 - ALA	0.105g		N/A
Omega-3 - DPA	0.008g	0g	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