Goose vs Mollusks
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Goose, liver, raw is higher in more vitamins & minerals
Calories (kcal)
Goose 133
Mollusks 148
Protein (g)
Goose 16.4
Mollusks 25.5
Carbs (g)
Goose 6.32
Mollusks 5.13
Fat (g)
Goose 4.28
Mollusks 1.95
Fiber (g)
Goose 0
Mollusks 0
Quick answers
Which has more protein?
Mollusks, clam, mixed species, cooked, moist heat — 25.5g vs 16.4g per 100g.
Which has fewer calories?
Goose, liver, raw — 133 vs 148 kcal per 100g.
Which is more nutrient-dense?
Goose, liver, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Goose | Mollusks | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 133 kcal | 148 kcal | -10% |
| Macronutrients | |||
| Water | 71.8 g | 63.6 g | +13% |
| Protein | 16.4 g | 25.5 g | -36% |
| Total lipid (fat) | 4.28 g | 1.95 g | +119% |
| Carbohydrate, by difference | 6.32 g | 5.13 g | +23% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.59 g | 0.188 g | +746% |
| Fatty acids, total monounsaturated | 0.810 g | 0.172 g | +371% |
| Cholesterol | 515 mg | 67.0 mg | +669% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 4.50 mg | 22.1 mg | -80% |
| Thiamin (Vitamin B1) | 0.562 mg | 0.150 mg | +275% |
| Riboflavin (Vitamin B2) | 0.892 mg | 0.426 mg | +109% |
| Niacin (Vitamin B3) | 6.50 mg | 3.35 mg | +94% |
| Pantothenic acid (Vitamin B5) | 6.18 mg | 0.680 mg | +809% |
| Vitamin B-6 — Pyridoxine | 0.760 mg | 0.110 mg | +591% |
| Biotin (Vitamin B7) | 738 ug | 29.0 ug | +2445% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 54.0 ug | 98.9 ug | -45% |
| Vitamin A, RAE | 9309 ug | 171 ug | +5344% |
| Minerals | |||
| Calcium, Ca | 43.0 mg | 92.0 mg | -53% |
| Iron, Fe | 30.5 mg | 2.81 mg | +986% |
| Magnesium, Mg | 24.0 mg | 18.0 mg | +33% |
| Phosphorus, P | 261 mg | 338 mg | -23% |
| Potassium, K | 230 mg | 628 mg | -63% |
| Sodium, Na | 140 mg | 1202 mg | -88% |
| Zinc, Zn | 3.07 mg | 2.73 mg | +12% |
| Copper, Cu | 7.52 mg | 0.688 mg | +993% |
| Manganese, Mn | 0 mg | 1.00 mg | -100% |
| Selenium, Se | 68.1 ug | 64.0 ug | +6% |
| Other Nutrients | |||
| Energy | 556 kj | 618 kj | -10% |
| Ash | 1.25 g | 3.74 g | -67% |
| Folic acid (Vitamin B9 — synthetic) | 738 ug | 29.0 ug | +2445% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 738 ug | 29.0 ug | +2445% |
| Retinol | 9309 ug | — | |
| Vitamin A, IU | 30998 IU | 570 IU | +5338% |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.010 g | 0.026 g | -62% |
| SFA 16:0 (Palmitic acid) | 0.800 g | 0.120 g | +567% |
| SFA 18:0 (Stearic acid) | 0.760 g | 0.036 g | +2011% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.060 g | 0.044 g | +36% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.740 g | 0.068 g | +988% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.010 g | 0.036 g | -72% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0.012 g | -100% |
| Fatty acids, total polyunsaturated | 0.260 g | 0.552 g | -53% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.180 g | 0.032 g | +462% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.010 g | 0.008 g | +25% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0.032 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.070 g | 0.082 g | -15% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0.138 g | -100% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0.104 g | -100% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0.146 g | -100% |
| Tryptophan (EAA) | 0.230 g | 0.286 g | -20% |
| Threonine (EAA) | 0.728 g | 1.10 g | -34% |
| Isoleucine (EAA, BCAA) | 0.870 g | 1.11 g | -22% |
| Leucine (EAA, BCAA) | 1.48 g | 1.80 g | -18% |
| Lysine (EAA) | 1.24 g | 1.91 g | -35% |
| Methionine (EAA) | 0.388 g | 0.576 g | -33% |
| Cystine (conditionally essential) | 0.220 g | 0.335 g | -34% |
| Phenylalanine (EAA) | 0.815 g | 0.915 g | -11% |
| Tyrosine (conditionally essential) | 0.576 g | 0.817 g | -29% |
| Valine (EAA, BCAA) | 1.03 g | 1.12 g | -8% |
| Arginine (conditionally essential) | 1.00 g | 1.86 g | -46% |
| Histidine (EAA) | 0.435 g | 0.490 g | -11% |
| Alanine | 0.951 g | 1.54 g | -38% |
| Aspartic acid | 1.56 g | 2.46 g | -37% |
| Glutamic acid | 2.12 g | 3.47 g | -39% |
| Glycine (conditionally essential) | 0.951 g | 1.60 g | -40% |
| Proline (conditionally essential) | 0.812 g | 1.04 g | -22% |
| Serine | 0.705 g | 1.14 g | -38% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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