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.
Detailed nutritional comparison of white rice and turkey is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of White Rice src
Image of Turkey src

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 8:91:1 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 1% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either White Rice or Turkey .

Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Turkey (Turkey, whole, meat and skin, cooked, roasted) .

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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.

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