Rice VS Ground Turkey
A detailed nutritional comparison
Rice
Ground Turkey
🎯 Quick Verdict
Ground turkey is a high-protein, low-carb food ideal for muscle building and weight loss, while rice is a good plant-based source of energy and fiber. Rice is better for athletes needing quick carbs, whereas ground turkey shines for keto or high-protein diets.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 206 per cup (cooked) | 160 per 4oz (raw) | ✓ |
| Protein | 4.3g per cup (cooked) | 22g per 4oz (raw) | ✓ |
| Carbs | 45g per cup (cooked) | 0g per 4oz (raw) | ✓ |
| Fat | 0.4g per cup (cooked) | 8g per 4oz (raw) | ✓ |
| Fiber | 0.6g per cup (cooked) | 0g per 4oz (raw) | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin D | 0 IU | 8 IU per 4oz | ✓ |
| Iron | 0.2mg per cup | 1mg per 4oz | ✓ |
| Calcium | 10mg per cup | 14mg per 4oz | ✓ |
| Vitamin B6 | 0.1mg per cup | 0.4mg per 4oz | ✓ |
🏆 Category Winners
Protein
Ground turkey has over 5 times the protein content compared to rice.
Fiber
While rice is low in fiber, it contains more fiber than ground turkey, which has none.
Calories
Ground turkey has fewer calories per serving compared to cooked rice.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Compatible
Rice is high in carbs, while ground turkey is carb-free.
Vegan
Food 1: Compatible
Food 2: Not Compatible
Rice is plant-based, but ground turkey is animal-based protein.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither contains gluten.
Paleo
Food 1: Not Compatible
Food 2: Compatible
Rice is not paleo-friendly as grains are excluded from paleo diets.
Low Carb
Food 1: Not Compatible
Food 2: Compatible
Rice is high in carbohydrates, while ground turkey is carb-free.
💪 Health Benefits Comparison
Food 1 Benefits
- Provides quick energy through its carbohydrate content
- Low in fat and cholesterol
- Contains small amounts of B vitamins and minerals
Food 2 Benefits
- High in protein to aid in muscle building and repair
- Contains healthy fats for sustained energy and hormone regulation
- Rich in Vitamin B6 and Iron for oxygen transport and energy metabolism
- Low-calorie option suitable for weight loss diets
✅ The Bottom Line
Choose ground turkey if you're focusing on high protein intake, weight loss, or low-carb/keto diets. Opt for rice when you need a quick energy source for athletic performance or are following a vegan diet.
Choose Food 1 for: Energy boost, vegan diets, post-workout carbohydrate replenishment
Choose Food 2 for: Muscle building, weight loss, keto or paleo diets
