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  6. Wild rice raw vs. Turkey meat

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

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The main differences between wild rice raw and turkey meat

  • Wild rice raw is richer in manganese, copper, magnesium, zinc, phosphorus, fiber, and folate, yet turkey meat is richer in selenium and vitamin B12.
  • Daily need coverage for manganese for wild rice raw is 57% higher.
  • Turkey meat has a lower glycemic index than wild rice raw.

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

Infographic

Wild rice raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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%
Contains more MagnesiumMagnesium +490%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +78.7%
Contains more IronIron +79.8%
Contains more CopperCopper +463.4%
Contains more ZincZinc +140.3%
Contains more PhosphorusPhosphorus +94.2%
Contains less SodiumSodium -93.2%
Contains more ManganeseManganese +9392.9%
Contains more SeleniumSelenium +964.3%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Contains more Vitamin EVitamin E +1071.4%
Contains more Vitamin B1Vitamin B1 +155.6%
Contains more Vitamin B5Vitamin B5 +13.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +955.6%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +42.2%
Contains more Vitamin B6Vitamin B6 +57.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +149.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.281mg

All nutrients comparison - raw data values

Nutrient Wild rice raw Turkey meat DV% diff.
Manganese 1.329mg 0.014mg 57%
Selenium 2.8µg 29.8µg 49%
Copper 0.524mg 0.093mg 48%
Vitamin B12 0µg 1.02µg 43%
Cholesterol 0mg 109mg 36%
Magnesium 177mg 30mg 35%
Zinc 5.96mg 2.48mg 32%
Phosphorus 433mg 223mg 30%
Protein 14.73g 28.55g 28%
Carbs 74.9g 0.06g 25%
Fiber 6.2g 0g 25%
Folate 95µg 9µg 22%
Vitamin B3 6.733mg 9.573mg 18%
Vitamin B6 0.391mg 0.616mg 17%
Iron 1.96mg 1.09mg 11%
Choline 35mg 87.4mg 10%
Polyunsaturated fat 0.676g 2.119g 10%
Fats 1.08g 7.39g 10%
Saturated fat 0.156g 2.155g 9%
Calories 357kcal 189kcal 8%
Vitamin B1 0.115mg 0.045mg 6%
Potassium 427mg 239mg 6%
Monounsaturated fat 0.159g 2.647g 6%
Vitamin E 0.82mg 0.07mg 5%
Sodium 7mg 103mg 4%
Vitamin B5 1.074mg 0.948mg 3%
Vitamin D 0µg 0.4µg 2%
Vitamin K 1.9µg 0µg 2%
Vitamin D 0IU 15IU 2%
Vitamin B2 0.262mg 0.281mg 1%
Vitamin A 1µg 12µg 1%
Calcium 21mg 14mg 1%
Net carbs 68.7g 0.06g N/A
Sugar 2.5g 0g N/A
Trans fat 0.101g N/A
Tryptophan 0.179mg 0.291mg 0%
Threonine 0.469mg 1.004mg 0%
Isoleucine 0.618mg 0.796mg 0%
Leucine 1.018mg 1.925mg 0%
Lysine 0.629mg 2.282mg 0%
Methionine 0.438mg 0.724mg 0%
Phenylalanine 0.721mg 0.903mg 0%
Valine 0.858mg 0.902mg 0%
Histidine 0.384mg 0.749mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
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 CarbsCarbs +124733.3%
Contains more OtherOther +218.8%
Contains more ProteinProtein +93.8%
Contains more FatsFats +584.3%
Contains more WaterWater +718.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Contains less Sat. FatSaturated fat -92.8%
Contains more Mono. FatMonounsaturated fat +1564.8%
Contains more Poly. FatPolyunsaturated fat +213.5%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.