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

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A recap on differences between Wild rice and Turkey meat

  • Wild rice is higher in Manganese, yet Turkey meat is higher in Selenium, Vitamin B3, Vitamin B12, Vitamin B6, Phosphorus, Vitamin B5, Vitamin B2, and Choline.
  • Turkey meat covers your daily Selenium needs 53% more than Wild rice.
  • Wild rice contains 20 times more Manganese than Turkey meat. While Wild rice contains 0.282mg of Manganese, Turkey meat contains only 0.014mg.

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

Infographic

Wild rice 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.
Contains less Sodium -97.1%
Contains more Copper +30.1%
Contains more Manganese +1914.3%
Contains more Calcium +366.7%
Contains more Iron +81.7%
Contains more Phosphorus +172%
Contains more Potassium +136.6%
Contains more Zinc +85.1%
Contains more Selenium +3625%
Equal in Magnesium - 30
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 22% 96% 22% 14% 68% 31% 2% 163%
Contains less Sodium -97.1%
Contains more Copper +30.1%
Contains more Manganese +1914.3%
Contains more Calcium +366.7%
Contains more Iron +81.7%
Contains more Phosphorus +172%
Contains more Potassium +136.6%
Contains more Zinc +85.1%
Contains more Selenium +3625%
Equal in Magnesium - 30

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.
:
Contains more Vitamin E +242.9%
Contains more Vitamin B1 +15.6%
Contains more Folate +188.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +1200%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +223%
Contains more Vitamin B3 +643.8%
Contains more Vitamin B5 +515.6%
Contains more Vitamin B6 +356.3%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 12% 0% 12% 65% 180% 57% 143% 7% 128% 0%
Contains more Vitamin E +242.9%
Contains more Vitamin B1 +15.6%
Contains more Folate +188.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +1200%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +223%
Contains more Vitamin B3 +643.8%
Contains more Vitamin B5 +515.6%
Contains more Vitamin B6 +356.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +35466.7%
Contains more Water +16.4%
Contains more Protein +615.5%
Contains more Fats +2073.5%
Contains more Other +20%
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 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 Carbs +35466.7%
Contains more Water +16.4%
Contains more Protein +615.5%
Contains more Fats +2073.5%
Contains more Other +20%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -97.7%
Contains more Monounsaturated Fat +5194%
Contains more Polyunsaturated fat +894.8%
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
Contains less Saturated Fat -97.7%
Contains more Monounsaturated Fat +5194%
Contains more Polyunsaturated fat +894.8%

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 Turkey meat
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wild rice Turkey meat Opinion
Net carbs 19.54g 0.06g Wild rice
Protein 3.99g 28.55g Turkey meat
Fats 0.34g 7.39g Turkey meat
Carbs 21.34g 0.06g Wild rice
Calories 101kcal 189kcal Turkey meat
Fructose 0.2g Wild rice
Sugar 0.73g 0g Turkey meat
Fiber 1.8g 0g Wild rice
Calcium 3mg 14mg Turkey meat
Iron 0.6mg 1.09mg Turkey meat
Magnesium 32mg 30mg Wild rice
Phosphorus 82mg 223mg Turkey meat
Potassium 101mg 239mg Turkey meat
Sodium 3mg 103mg Wild rice
Zinc 1.34mg 2.48mg Turkey meat
Copper 0.121mg 0.093mg Wild rice
Manganese 0.282mg 0.014mg Wild rice
Selenium 0.8µg 29.8µg Turkey meat
Vitamin A 3IU 39IU Turkey meat
Vitamin A RAE 0µg 12µg Turkey meat
Vitamin E 0.24mg 0.07mg Wild rice
Vitamin D 0IU 15IU Turkey meat
Vitamin D 0µg 0.4µg Turkey meat
Vitamin B1 0.052mg 0.045mg Wild rice
Vitamin B2 0.087mg 0.281mg Turkey meat
Vitamin B3 1.287mg 9.573mg Turkey meat
Vitamin B5 0.154mg 0.948mg Turkey meat
Vitamin B6 0.135mg 0.616mg Turkey meat
Folate 26µg 9µg Wild rice
Vitamin B12 0µg 1.02µg Turkey meat
Vitamin K 0.5µg 0µg Wild rice
Tryptophan 0.049mg 0.291mg Turkey meat
Threonine 0.127mg 1.004mg Turkey meat
Isoleucine 0.167mg 0.796mg Turkey meat
Leucine 0.276mg 1.925mg Turkey meat
Lysine 0.17mg 2.282mg Turkey meat
Methionine 0.119mg 0.724mg Turkey meat
Phenylalanine 0.195mg 0.903mg Turkey meat
Valine 0.232mg 0.902mg Turkey meat
Histidine 0.104mg 0.749mg Turkey meat
Cholesterol 0mg 109mg Wild rice
Trans Fat 0.101g Wild rice
Saturated Fat 0.049g 2.155g Wild rice
Omega-3 - DHA 0g 0.005g Turkey meat
Omega-3 - EPA 0g 0.008g Turkey meat
Omega-3 - DPA 0g 0.008g Turkey meat
Monounsaturated Fat 0.05g 2.647g Turkey meat
Polyunsaturated fat 0.213g 2.119g Turkey meat
Omega-6 - Eicosadienoic acid 0.014g Turkey meat
Omega-6 - Linoleic acid 1.841g Turkey meat
Omega-6 - Gamma-linoleic acid 0.003g Turkey meat
Omega-3 - ALA 0.105g Turkey meat
Omega-3 - Eicosatrienoic acid 0.001g Turkey meat
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Turkey meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Turkey meat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
10%
Wild rice
50%
Turkey meat
Minerals Daily Need Coverage Score
21%
Wild rice
46%
Turkey meat

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 100mg)
Which food is lower in Cholesterol?
Wild rice
Wild rice is lower in Cholesterol (difference - 109mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 2.106g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $2)
Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 0.73g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Turkey meat
Turkey meat is relatively richer in minerals
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.