Turkey vs Canada Goose
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Turkey, all classes, heart, cooked, simmered is higher in more vitamins & minerals
Calories (kcal)
Turkey 174
Canada Goose 133
Protein (g)
Turkey 24.9
Canada Goose 24.3
Carbs (g)
Turkey 0
Canada Goose 0
Fat (g)
Turkey 7.52
Canada Goose 4.02
Fiber (g)
Turkey 0
Canada Goose 0
Quick answers
Which has more protein?
Turkey, all classes, heart, cooked, simmered — 24.9g vs 24.3g per 100g.
Which has fewer calories?
Canada Goose, breast meat only, skinless, raw — 133 vs 174 kcal per 100g.
Which is more nutrient-dense?
Turkey, all classes, heart, cooked, simmered 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 | Turkey | Canada Goose | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 174 kcal | 133 kcal | +31% |
| Macronutrients | |||
| Water | 67.2 g | 70.8 g | -5% |
| Protein | 24.9 g | 24.3 g | +2% |
| Total lipid (fat) | 7.52 g | 4.02 g | +87% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.90 g | 0.609 g | +212% |
| Fatty acids, total monounsaturated | 1.67 g | 0.817 g | +104% |
| Fatty acids, total trans | 0.061 g | 0.008 g | +662% |
| Cholesterol | 359 mg | 80.0 mg | +349% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.236 mg | 0.284 mg | -17% |
| Riboflavin (Vitamin B2) | 1.54 mg | 1.52 mg | +1% |
| Niacin (Vitamin B3) | 7.76 mg | 6.56 mg | +18% |
| Vitamin B-6 — Pyridoxine | 0.608 mg | 1.08 mg | -44% |
| Biotin (Vitamin B7) | 8.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 173 mg | — | |
| Vitamin B-12 — Cobalamin | 13.9 ug | 4.10 ug | +239% |
| Vitamin A, RAE | 16.0 ug | 11.0 ug | +45% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.130 mg | 0.570 mg | -77% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 21.0 mg | 4.00 mg | +425% |
| Iron, Fe | 6.96 mg | 5.91 mg | +18% |
| Magnesium, Mg | 28.0 mg | 29.0 mg | -3% |
| Phosphorus, P | 241 mg | 256 mg | -6% |
| Potassium, K | 203 mg | 336 mg | -40% |
| Sodium, Na | 140 mg | 50.0 mg | +180% |
| Zinc, Zn | 4.60 mg | 1.68 mg | +174% |
| Copper, Cu | 0.825 mg | 0.443 mg | +86% |
| Manganese, Mn | 0.121 mg | 0.050 mg | +142% |
| Selenium, Se | 56.8 ug | — | |
| Other Nutrients | |||
| Energy | 728 kj | 558 kj | +30% |
| Ash | 1.21 g | 1.41 g | -14% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 8.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 8.00 ug | — | |
| Betaine | 3.10 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 16.0 ug | 11.0 ug | +45% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 54.0 IU | 38.0 IU | +42% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.160 mg | 0.060 mg | +167% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.080 mg | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | — | |
| Vitamin K1 — Phylloquinone | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0.004 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.054 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.064 g | 0.008 g | +700% |
| SFA 15:0 (Pentadecanoic acid) | 0.009 g | 0.002 g | +350% |
| SFA 16:0 (Palmitic acid) | 1.12 g | 0.382 g | +192% |
| SFA 17:0 (Margaric acid) | 0.016 g | 0.003 g | +433% |
| SFA 18:0 (Stearic acid) | 0.625 g | 0.207 g | +202% |
| SFA 20:0 (Arachidic acid) | 0.007 g | 0.003 g | +133% |
| SFA 22:0 (Behenic acid) | 0.003 g | 0.002 g | +50% |
| SFA 24:0 (Lignoceric acid) | 0 g | 0.002 g | -100% |
| MUFA 14:1 (Myristoleic acid) | 0.005 g | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.112 g | 0.059 g | +90% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.109 g | 0.059 g | +85% |
| MUFA 17:1 (Heptadecenoic acid) | 0.011 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.52 g | 0.752 g | +102% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 1.48 g | 0.745 g | +98% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.021 g | 0.006 g | +250% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | 0 g | = |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 1.83 g | 0.347 g | +428% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.41 g | 0.227 g | +522% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 1.39 g | 0.226 g | +515% |
| PUFA 18:2 CLAs | 0.007 g | 0.001 g | +600% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.050 g | 0.033 g | +52% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.049 g | 0.033 g | +48% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.001 g | 0 g | |
| PUFA 18:3i | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.009 g | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.009 g | 0.002 g | +350% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.008 g | 0.005 g | +60% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | 0.001 g | -100% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.008 g | 0.003 g | +167% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.305 g | 0.062 g | +392% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.009 g | 0.004 g | +125% |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.016 g | 0.005 g | +220% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.007 g | 0.004 g | +75% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.005 g | 0.006 g | -17% |
| Fatty acids, total trans-monoenoic | 0.046 g | 0.007 g | +557% |
| TFA 16:1 t | 0.003 g | 0 g | |
| TFA 18:1 t | 0.043 g | 0.007 g | +514% |
| TFA 22:1 t | 0 g | 0 g | = |
| TFA 18:2 t not further defined | 0.016 g | 0.001 g | +1500% |
| Fatty acids, total trans-polyenoic | 0.016 g | 0.001 g | +1500% |
| Tryptophan (EAA) | 0.271 g | — | |
| Threonine (EAA) | 0.899 g | — | |
| Isoleucine (EAA, BCAA) | 0.707 g | — | |
| Leucine (EAA, BCAA) | 1.78 g | — | |
| Lysine (EAA) | 1.88 g | — | |
| Methionine (EAA) | 0.628 g | — | |
| Cystine (conditionally essential) | 0.289 g | — | |
| Phenylalanine (EAA) | 0.916 g | — | |
| Tyrosine (conditionally essential) | 0.787 g | — | |
| Valine (EAA, BCAA) | 0.876 g | — | |
| Arginine (conditionally essential) | 1.45 g | — | |
| Histidine (EAA) | 0.543 g | — | |
| Alanine | 1.37 g | — | |
| Aspartic acid | 1.94 g | — | |
| Glutamic acid | 3.25 g | — | |
| Glycine (conditionally essential) | 1.34 g | — | |
| Proline (conditionally essential) | 1.51 g | — | |
| Serine | 1.07 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 1.40 mg | — | |
| Choline from phosphatidylcholine | 140 mg | — | |
| Choline from phosphocholine | 3.40 mg | — | |
| Choline from sphingomyelin | 22.0 mg | — | |
| Free Choline | 3.90 mg | — | |
| Total Choline | 170 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Turkey, all classes, heart, cooked, simmered nutrition facts Canada Goose, breast meat only, skinless, raw nutrition facts Compare other foods →
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