Turkey vs Canada Goose
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Canada Goose, breast meat only, skinless, raw is higher in more vitamins & minerals
Calories (kcal)
Turkey 220
Canada Goose 133
Protein (g)
Turkey 27.1
Canada Goose 24.3
Carbs (g)
Turkey 0
Canada Goose 0
Fat (g)
Turkey 11.6
Canada Goose 4.02
Fiber (g)
Turkey —
Canada Goose 0
Quick answers
Which has more protein?
Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles — 27.1g vs 24.3g per 100g.
Which has fewer calories?
Canada Goose, breast meat only, skinless, raw — 133 vs 220 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 | Turkey | Canada Goose | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 220 kcal | 133 kcal | +65% |
| Macronutrients | |||
| Water | 61.1 g | 70.8 g | -14% |
| Protein | 27.1 g | 24.3 g | +11% |
| Total lipid (fat) | 11.6 g | 4.02 g | +189% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | — | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.97 g | 0.609 g | +388% |
| Fatty acids, total monounsaturated | 3.78 g | 0.817 g | +363% |
| Fatty acids, total trans | 0.144 g | 0.008 g | +1700% |
| Cholesterol | 104 mg | 80.0 mg | +30% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.088 mg | 0.284 mg | -69% |
| Riboflavin (Vitamin B2) | 0.262 mg | 1.52 mg | -83% |
| Niacin (Vitamin B3) | 8.09 mg | 6.56 mg | +23% |
| Pantothenic acid (Vitamin B5) | 1.40 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.497 mg | 1.08 mg | -54% |
| Choline, total | 78.7 mg | — | |
| Vitamin B-12 — Cobalamin | 1.90 ug | 4.10 ug | -54% |
| Vitamin A, RAE | 30.0 ug | 11.0 ug | +173% |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.180 mg | 0.570 mg | -68% |
| Minerals | |||
| Calcium, Ca | 31.0 mg | 4.00 mg | +675% |
| Iron, Fe | 1.56 mg | 5.91 mg | -74% |
| Magnesium, Mg | 29.1 mg | 29.0 mg | = |
| Phosphorus, P | 259 mg | 256 mg | +1% |
| Potassium, K | 304 mg | 336 mg | -10% |
| Sodium, Na | 90.0 mg | 50.0 mg | +80% |
| Zinc, Zn | 3.77 mg | 1.68 mg | +124% |
| Copper, Cu | 0.166 mg | 0.443 mg | -63% |
| Manganese, Mn | 0.010 mg | 0.050 mg | -80% |
| Selenium, Se | 28.4 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 213 kcal | — | |
| Energy (Atwater Specific Factors) | 220 kcal | — | |
| Energy | 922 kj | 558 kj | +65% |
| Nitrogen | 4.34 g | — | |
| Total fat (NLEA) | 10.4 g | — | |
| Ash | 1.27 g | 1.41 g | -10% |
| Total Sugars | — | 0 g | |
| Choline, free | 2.60 mg | — | |
| Choline, from phosphocholine | 1.60 mg | — | |
| Choline, from phosphotidyl choline | 65.5 mg | — | |
| Choline, from glycerophosphocholine | 0.900 mg | — | |
| Choline, from sphingomyelin | 8.10 mg | — | |
| Betaine | 12.3 mg | — | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 30.0 ug | 11.0 ug | +173% |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 38.0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.010 mg | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.190 mg | 0.060 mg | +217% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.030 mg | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.040 mg | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.110 mg | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| SFA 4:0 (Butyric acid) | 0.003 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0.001 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.005 g | 0 g | |
| SFA 11:0 (Undecanoic acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0.015 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.093 g | 0.008 g | +1062% |
| SFA 15:0 (Pentadecanoic acid) | 0.014 g | 0.002 g | +600% |
| SFA 16:0 (Palmitic acid) | 2.02 g | 0.382 g | +429% |
| SFA 17:0 (Margaric acid) | 0.027 g | 0.003 g | +800% |
| SFA 18:0 (Stearic acid) | 0.774 g | 0.207 g | +274% |
| SFA 20:0 (Arachidic acid) | 0.010 g | 0.003 g | +233% |
| SFA 22:0 (Behenic acid) | 0.003 g | 0.002 g | +50% |
| SFA 24:0 (Lignoceric acid) | 0.001 g | 0.002 g | -50% |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 14:1 c | 0.017 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.059 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.372 g | 0.059 g | +531% |
| MUFA 17:1 (Heptadecenoic acid) | 0.020 g | 0 g | |
| MUFA 17:1 c | 0.020 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.752 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 3.33 g | 0.745 g | +347% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.041 g | 0.006 g | +583% |
| MUFA 20:1 c | 0.041 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.002 g | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.002 g | 0 g | |
| Fatty acids, total polyunsaturated | 3.49 g | 0.347 g | +906% |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.227 g | |
| PUFA 18:2 c | 3.07 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 3.05 g | 0.226 g | +1250% |
| PUFA 18:2 CLAs | 0.020 g | 0.001 g | +1900% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.033 g | |
| PUFA 18:3 c | 0.184 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.175 g | 0.033 g | +430% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.009 g | 0 g | |
| PUFA 18:3i | 0 g | 0 g | = |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.001 g | 0 g | |
| PUFA 20:2 c | 0.020 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.020 g | 0.002 g | +900% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0.005 g | |
| PUFA 20:3 c | 0.016 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.002 g | 0.001 g | +100% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.014 g | 0.003 g | +367% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.165 g | 0.062 g | +166% |
| PUFA 20:4c | 0.165 g | — | |
| PUFA 20:5c | 0.004 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.004 g | 0.004 g | = |
| PUFA 22:2 (Docosadienoic acid) | 0 g | — | |
| PUFA 22:5 c | 0.016 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.031 g | 0.005 g | +520% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.016 g | 0.004 g | +300% |
| PUFA 22:6 c | 0.011 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.011 g | 0.006 g | +83% |
| Fatty acids, total trans-monoenoic | 0.106 g | 0.007 g | +1414% |
| TFA 16:1 t | 0.007 g | 0 g | |
| TFA 18:1 t | 0.099 g | 0.007 g | +1314% |
| TFA 22:1 t | 0 g | 0 g | = |
| Fatty acids, total trans-dienoic | 0.038 g | — | |
| TFA 18:2 t not further defined | 0.038 g | 0.001 g | +3700% |
| Fatty acids, total trans-polyenoic | — | 0.001 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles nutrition facts Canada Goose, breast meat only, skinless, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Calcium, Ca +675% in Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles Vitamin A, RAE +173% in Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles Zinc, Zn +124% in Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles Riboflavin (Vitamin B2) -83% in Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles
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