Brown Rice vs. Turkey
Nutrition comparison of Cooked Brown Rice and Cooked Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and turkey:
- Both brown rice and turkey are high in calories.
- Brown rice has 7.2 times less saturated fat than turkey.
- Brown rice has more thiamin, however, turkey contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Brown rice has signficantly less cholesterol than turkey.
- Brown rice has signficantly more dietary fiber than turkey.
- Turkey has signficantly less carbohydrates than brown rice.
- Turkey is a great source of potassium.
- Turkey is an excellent source of protein.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown rice and turkey are high in calories. Turkey has 54% more calories than brown rice - brown rice has 123 calories per 100 grams and turkey has 189 calories.
For macronutrient ratios, brown rice is much lighter in protein, much heavier in carbs and much lighter in fat compared to turkey per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Turkey | |
|---|---|---|
| Protein | 9% | 63% |
| Carbohydrates | 84% | ~ |
| Fat | 7% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Turkey has signficantly less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
dietary fiber
Brown rice has signficantly more dietary fiber than turkey - brown rice has 1.6g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Brown rice and turkey contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Turkey is an excellent source of protein and it has 942% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Brown rice has 7.2 times less saturated fat than turkey - brown rice has 0.26g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both turkey and brown rice are low in trans fat - turkey has 0.1g of trans fat per 100 grams and brown rice does not contain significant amounts.
cholesterol
Brown rice has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and brown rice does not contain significant amounts.
Vitamins
Vitamin A
Turkey has more Vitamin A than brown rice - turkey has 12ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin D
Turkey has more Vitamin D than brown rice - turkey has 15iu of Vitamin D per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and turkey contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
Vitamin K
Brown rice and turkey contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Brown rice has more thiamin, however, turkey contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both brown rice and turkey contain significant amounts of folate.
| Brown Rice | Turkey | |
|---|---|---|
| Thiamin | 0.178 MG | 0.045 MG |
| Riboflavin | 0.069 MG | 0.281 MG |
| Niacin | 2.561 MG | 9.573 MG |
| Pantothenic acid | 0.38 MG | 0.948 MG |
| Vitamin B6 | 0.123 MG | 0.616 MG |
| Folate | 9 UG | 9 UG |
| Vitamin B12 | ~ | 1.02 UG |
Minerals
calcium
Turkey has 367% more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Turkey has 95% more iron than brown rice - brown rice has 0.56mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Turkey is a great source of potassium and it has 178% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and turkey has 239mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, turkey has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.108 G |
| DHA | ~ | 0.005 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.011 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than brown rice per 100 grams.
| Brown Rice | Turkey | |
|---|---|---|
| other omega 6 | ~ | 0.01 G |
| linoleic acid | 0.355 G | 1.873 G |
| Total | 0.355 G | 1.883 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Turkey (Turkey, whole, meat and skin, cooked, roasted) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Cooked Turkey g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brown rice or turkey contain more calories in 100 grams?Both brown rice and turkey are high in calories. Turkey has 50% more calories than brown rice - brown rice has 123 calories in 100g and turkey has 189 calories.
Is brown rice or turkey better for protein?
Turkey is a fantastic source of protein and it has 940% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and turkey has 28.6g of protein.
Does brown rice or turkey have more carbohydrates?
By weight, turkey has signficantly fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and turkey has 0.06g of carbohydrates.