Turkey 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)
Turkey 206
Canada Goose 133
Protein (g)
Turkey 27.3
Canada Goose 24.3
Carbs (g)
Turkey 0.070
Canada Goose 0
Fat (g)
Turkey 9.95
Canada Goose 4.02
Fiber (g)
Turkey 0
Canada Goose 0
Quick answers
Which has more protein?
Turkey, whole, dark meat, meat and skin, cooked, roasted — 27.3g vs 24.3g per 100g.
Which has fewer calories?
Canada Goose, breast meat only, skinless, raw — 133 vs 206 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 | 206 kcal | 133 kcal | +55% |
| Macronutrients | |||
| Water | 61.7 g | 70.8 g | -13% |
| Protein | 27.3 g | 24.3 g | +12% |
| Total lipid (fat) | 9.95 g | 4.02 g | +148% |
| Carbohydrate, by difference | 0.070 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.93 g | 0.609 g | +381% |
| Fatty acids, total monounsaturated | 3.59 g | 0.817 g | +340% |
| Fatty acids, total trans | 0.137 g | 0.008 g | +1612% |
| Cholesterol | 134 mg | 80.0 mg | +68% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.057 mg | 0.284 mg | -80% |
| Riboflavin (Vitamin B2) | 0.365 mg | 1.52 mg | -76% |
| Niacin (Vitamin B3) | 7.10 mg | 6.56 mg | +8% |
| Pantothenic acid (Vitamin B5) | 1.00 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.430 mg | 1.08 mg | -60% |
| Biotin (Vitamin B7) | 9.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 93.2 mg | — | |
| Vitamin B-12 — Cobalamin | 1.66 ug | 4.10 ug | -60% |
| Vitamin A, RAE | 14.0 ug | 11.0 ug | +27% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.080 mg | 0.570 mg | -86% |
| Vitamin D (D2 + D3) | 0.400 ug | — | |
| Minerals | |||
| Calcium, Ca | 17.0 mg | 4.00 mg | +325% |
| Iron, Fe | 1.45 mg | 5.91 mg | -75% |
| Magnesium, Mg | 27.0 mg | 29.0 mg | -7% |
| Phosphorus, P | 215 mg | 256 mg | -16% |
| Potassium, K | 228 mg | 336 mg | -32% |
| Sodium, Na | 105 mg | 50.0 mg | +110% |
| Zinc, Zn | 3.35 mg | 1.68 mg | +99% |
| Copper, Cu | 0.125 mg | 0.443 mg | -72% |
| Manganese, Mn | 0.017 mg | 0.050 mg | -66% |
| Selenium, Se | 30.2 ug | — | |
| Other Nutrients | |||
| Energy | 864 kj | 558 kj | +55% |
| Ash | 1.14 g | 1.41 g | -19% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 9.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 9.00 ug | — | |
| Betaine | 0.500 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 14.0 ug | 11.0 ug | +27% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 47.0 IU | 38.0 IU | +24% |
| 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) | 0.040 mg | 0.060 mg | -33% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.030 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) | 0.060 mg | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 15.0 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.400 ug | — | |
| Vitamin K1 — Phylloquinone | 0 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 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) | 0.007 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.034 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.104 g | 0.008 g | +1200% |
| SFA 15:0 (Pentadecanoic acid) | 0.017 g | 0.002 g | +750% |
| SFA 16:0 (Palmitic acid) | 1.97 g | 0.382 g | +415% |
| SFA 17:0 (Margaric acid) | 0.028 g | 0.003 g | +833% |
| SFA 18:0 (Stearic acid) | 0.759 g | 0.207 g | +267% |
| SFA 20:0 (Arachidic acid) | 0.010 g | 0.003 g | +233% |
| SFA 22:0 (Behenic acid) | 0.004 g | 0.002 g | +100% |
| SFA 24:0 (Lignoceric acid) | 0.001 g | 0.002 g | -50% |
| MUFA 14:1 (Myristoleic acid) | 0.015 g | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.342 g | 0.059 g | +480% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.335 g | 0.059 g | +468% |
| MUFA 17:1 (Heptadecenoic acid) | 0.014 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.17 g | 0.752 g | +322% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 3.07 g | 0.745 g | +312% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.047 g | 0.006 g | +683% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.001 g | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.001 g | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.001 g | 0 g | |
| Fatty acids, total polyunsaturated | 2.87 g | 0.347 g | +726% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.54 g | 0.227 g | +1019% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 2.50 g | 0.226 g | +1004% |
| PUFA 18:2 CLAs | 0.018 g | 0.001 g | +1700% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.146 g | 0.033 g | +342% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.141 g | 0.033 g | +327% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.005 g | 0 g | |
| PUFA 18:3i | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.001 g | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.018 g | 0.002 g | +800% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.014 g | 0.005 g | +180% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.001 g | 0.001 g | = |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.013 g | 0.003 g | +333% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.099 g | 0.062 g | +60% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.012 g | 0.004 g | +200% |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.019 g | 0.005 g | +280% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.009 g | 0.004 g | +125% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.006 g | 0.006 g | = |
| Fatty acids, total trans-monoenoic | 0.109 g | 0.007 g | +1457% |
| TFA 16:1 t | 0.007 g | 0 g | |
| TFA 18:1 t | 0.102 g | 0.007 g | +1357% |
| TFA 22:1 t | 0 g | 0 g | = |
| TFA 18:2 t not further defined | 0.028 g | 0.001 g | +2700% |
| Fatty acids, total trans-polyenoic | 0.028 g | 0.001 g | +2700% |
| Tryptophan (EAA) | 0.275 g | — | |
| Threonine (EAA) | 0.952 g | — | |
| Isoleucine (EAA, BCAA) | 0.755 g | — | |
| Leucine (EAA, BCAA) | 1.83 g | — | |
| Lysine (EAA) | 2.16 g | — | |
| Methionine (EAA) | 0.686 g | — | |
| Cystine (conditionally essential) | 0.252 g | — | |
| Phenylalanine (EAA) | 0.859 g | — | |
| Tyrosine (conditionally essential) | 0.776 g | — | |
| Valine (EAA, BCAA) | 0.859 g | — | |
| Arginine (conditionally essential) | 1.56 g | — | |
| Histidine (EAA) | 0.710 g | — | |
| Alanine | 1.51 g | — | |
| Aspartic acid | 2.13 g | — | |
| Glutamic acid | 3.60 g | — | |
| Glycine (conditionally essential) | 1.41 g | — | |
| Proline (conditionally essential) | 1.58 g | — | |
| Serine | 1.06 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.
Turkey, whole, dark meat, meat and skin, cooked, roasted nutrition facts Canada Goose, breast meat only, skinless, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Calcium, Ca +325% in Turkey, whole, dark meat, meat and skin, cooked, roasted Sodium, Na +110% in Turkey, whole, dark meat, meat and skin, cooked, roasted Zinc, Zn +99% in Turkey, whole, dark meat, meat and skin, cooked, roasted Vitamin E (alpha-tocopherol) -86% in Turkey, whole, dark meat, meat and skin, cooked, roasted
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