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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

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%

Comparison summary table

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

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Turkey meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
37%
Wild rice raw
50%
Turkey meat
Minerals Daily Need Coverage Score
96%
Wild rice raw
46%
Turkey meat

Comparison summary

Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 109mg)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 96mg)
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 1.999g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 57)
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. 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.