White Rice vs. Turkey
Nutrition comparison of Cooked White 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
white rice
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and turkey:
- Both white rice and turkey are high in calories.
- Turkey has signficantly less carbohydrates than white rice.
- Turkey is a great source of potassium.
- Turkey is an excellent source of protein.
- White rice has 36.8 times less saturated fat than turkey.
- White rice has more thiamin and folate, however, turkey contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- White rice has signficantly less cholesterol than turkey.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and turkey are high in calories. Turkey has 45% more calories than white rice - white rice has 130 calories per 100 grams and turkey has 189 calories.
For macronutrient ratios, white rice is much lighter in protein, much heavier in carbs and much lighter in fat compared to turkey per calorie. White rice has a macronutrient ratio of 8:91:2 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Turkey | |
|---|---|---|
| Protein | 8% | 63% |
| Carbohydrates | 91% | ~ |
| Fat | 2% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Turkey has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
dietary fiber
White rice has more dietary fiber than turkey - white rice has 0.3g of dietary fiber per 100 grams and turkey does not contain significant amounts.
Protein
protein
Turkey is an excellent source of protein and it has 11 times more protein than white rice - white rice has 2.4g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
White rice has 36.8 times less saturated fat than turkey - white rice has 0.06g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both turkey and white rice are low in trans fat - turkey has 0.1g of trans fat per 100 grams and white rice does not contain significant amounts.
cholesterol
White rice has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and white rice does not contain significant amounts.
Vitamins
Vitamin A
Turkey has more Vitamin A than white rice - turkey has 12ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin D
Turkey has more Vitamin D than white rice - turkey has 15iu of Vitamin D per 100 grams and white rice does not contain significant amounts.
Vitamin E
Turkey and white rice contain similar amounts of Vitamin E - turkey has 0.07mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin and folate, however, turkey contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
| White Rice | Turkey | |
|---|---|---|
| Thiamin | 0.167 MG | 0.045 MG |
| Riboflavin | 0.016 MG | 0.281 MG |
| Niacin | 1.835 MG | 9.573 MG |
| Pantothenic acid | 0.411 MG | 0.948 MG |
| Vitamin B6 | 0.05 MG | 0.616 MG |
| Folate | 58 UG | 9 UG |
| Vitamin B12 | ~ | 1.02 UG |
Minerals
calcium
Turkey has 367% more calcium than white rice - white rice has 3mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
White rice and turkey contain similar amounts of iron - white rice has 1.5mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Turkey is a great source of potassium and it has 724% more potassium than white rice - white rice has 29mg 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 white rice per 100 grams.
| White Rice | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.108 G |
| DHA | ~ | 0.005 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.01 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than white rice per 100 grams.
| White Rice | Turkey | |
|---|---|---|
| linoleic acid | 0.046 G | 1.873 G |
| other omega 6 | ~ | 0.01 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Turkey (Turkey, whole, meat and skin, cooked, roasted) .
Cooked White 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 white rice or turkey contain more calories in 100 grams?Both white rice and turkey are high in calories. Turkey has 50% more calories than white rice - white rice has 130 calories in 100g and turkey has 189 calories.
Is white rice or turkey better for protein?
Turkey is a fantastic source of protein and it has 11 times more protein than white rice - white rice has 2.4g of protein per 100 grams and turkey has 28.6g of protein.
Does white rice or turkey have more carbohydrates?
By weight, turkey has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and turkey has 0.06g of carbohydrates.