Ostrich vs Canada Goose
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Canada Goose, breast meat only, skinless, raw is higher in more vitamins & minerals
Calories (kcal)
Ostrich 120
Canada Goose 133
Protein (g)
Ostrich 23.4
Canada Goose 24.3
Carbs (g)
Ostrich 0
Canada Goose 0
Fat (g)
Ostrich 2.21
Canada Goose 4.02
Fiber (g)
Ostrich 0
Canada Goose 0
Quick answers
Which has more protein?
Canada Goose, breast meat only, skinless, raw — 24.3g vs 23.4g per 100g.
Which has fewer calories?
Ostrich, outside strip, raw — 120 vs 133 kcal per 100g.
Which is more nutrient-dense?
Canada Goose, breast meat only, skinless, 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 | Ostrich | Canada Goose | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 120 kcal | 133 kcal | -10% |
| Macronutrients | |||
| Water | 74.6 g | 70.8 g | +5% |
| Protein | 23.4 g | 24.3 g | -4% |
| Total lipid (fat) | 2.21 g | 4.02 g | -45% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.771 g | 0.609 g | +27% |
| Fatty acids, total monounsaturated | 0.874 g | 0.817 g | +7% |
| Fatty acids, total trans | — | 0.008 g | |
| Cholesterol | 79.0 mg | 80.0 mg | -1% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.210 mg | 0.284 mg | -26% |
| Riboflavin (Vitamin B2) | 0.308 mg | 1.52 mg | -80% |
| Niacin (Vitamin B3) | 5.06 mg | 6.56 mg | -23% |
| Pantothenic acid (Vitamin B5) | 1.25 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.549 mg | 1.08 mg | -49% |
| Biotin (Vitamin B7) | 8.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 5.33 ug | 4.10 ug | +30% |
| Vitamin A, RAE | 0 ug | 11.0 ug | -100% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.210 mg | 0.570 mg | -63% |
| Minerals | |||
| Calcium, Ca | 5.00 mg | 4.00 mg | +25% |
| Iron, Fe | 3.69 mg | 5.91 mg | -38% |
| Magnesium, Mg | 23.0 mg | 29.0 mg | -21% |
| Phosphorus, P | 229 mg | 256 mg | -11% |
| Potassium, K | 333 mg | 336 mg | -1% |
| Sodium, Na | 70.0 mg | 50.0 mg | +40% |
| Zinc, Zn | 4.02 mg | 1.68 mg | +139% |
| Copper, Cu | 0.147 mg | 0.443 mg | -67% |
| Manganese, Mn | 0.019 mg | 0.050 mg | -62% |
| Selenium, Se | 37.9 ug | — | |
| Other Nutrients | |||
| Energy | 501 kj | 558 kj | -10% |
| Ash | 1.13 g | 1.41 g | -20% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 8.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 8.00 ug | — | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 11.0 ug | -100% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 38.0 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0.060 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | 0.001 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.026 g | 0.008 g | +225% |
| SFA 15:0 (Pentadecanoic acid) | 0.006 g | 0.002 g | +200% |
| SFA 16:0 (Palmitic acid) | 0.556 g | 0.382 g | +46% |
| SFA 17:0 (Margaric acid) | 0.002 g | 0.003 g | -33% |
| SFA 18:0 (Stearic acid) | 0.178 g | 0.207 g | -14% |
| SFA 20:0 (Arachidic acid) | — | 0.003 g | |
| SFA 22:0 (Behenic acid) | 0.002 g | 0.002 g | = |
| SFA 24:0 (Lignoceric acid) | — | 0.002 g | |
| MUFA 14:1 (Myristoleic acid) | 0.004 g | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.162 g | 0.059 g | +175% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.059 g | |
| MUFA 17:1 (Heptadecenoic acid) | 0.001 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.697 g | 0.752 g | -7% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 0.745 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.010 g | 0.006 g | +67% |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.462 g | 0.347 g | +33% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.348 g | 0.227 g | +53% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 0.226 g | |
| PUFA 18:2 CLAs | — | 0.001 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.044 g | 0.033 g | +33% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.033 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| PUFA 18:3i | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.001 g | 0.002 g | -50% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0.005 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | — | 0.001 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | — | 0.003 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.060 g | 0.062 g | -3% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.008 g | 0.004 g | +100% |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0.005 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0.004 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.001 g | 0.006 g | -83% |
| Fatty acids, total trans-monoenoic | — | 0.007 g | |
| TFA 16:1 t | — | 0 g | |
| TFA 18:1 t | — | 0.007 g | |
| TFA 22:1 t | — | 0 g | |
| TFA 18:2 t not further defined | — | 0.001 g | |
| Fatty acids, total trans-polyenoic | — | 0.001 g | |
| Tryptophan (EAA) | 0.208 g | — | |
| Threonine (EAA) | 1.02 g | — | |
| Isoleucine (EAA, BCAA) | 1.11 g | — | |
| Leucine (EAA, BCAA) | 1.90 g | — | |
| Lysine (EAA) | 2.06 g | — | |
| Methionine (EAA) | 0.653 g | — | |
| Cystine (conditionally essential) | 0.240 g | — | |
| Phenylalanine (EAA) | 0.964 g | — | |
| Tyrosine (conditionally essential) | 0.760 g | — | |
| Valine (EAA, BCAA) | 1.15 g | — | |
| Arginine (conditionally essential) | 1.60 g | — | |
| Histidine (EAA) | 0.587 g | — | |
| Alanine | 1.50 g | — | |
| Aspartic acid | 2.18 g | — | |
| Glutamic acid | 3.58 g | — | |
| Glycine (conditionally essential) | 1.56 g | — | |
| Proline (conditionally essential) | 1.22 g | — | |
| Serine | 0.935 g | — | |
| Hydroxyproline | 0.417 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* 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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