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Food Fight: Turkey v. Goose

Let’s look at some stats comparing 100g servings:


Turkey roasted, skinless

Goose roasted, skinless

Calories

170Kcal

238kcal

Protein

29.3g

29g

Carbohydrates

0g

0g

Fat

5g

12.7g

Saturated Fat

1.6g

4.6g

Niacin (vitamin B3)

5.4g

4.1g

Vitamin B6

0.5g

0.5g

Iron

2.5mg

2.9mg

Phosphorus

213mg

309mg

Zinc

3.1mg

3.2mg

Selenium

36.8mcg

25.5mcg


Both are great sources of protein. Goose contains significantly more calories, fat and saturated fat than turkey. Both contain similar amounts of vitamin B6, iron and zinc. But turkey provides slightly more vitamin B3 than goose. Niacin is needed for energy metabolism, proper digestion, and a healthy nervous system. The same portion of turkey will provide a third less phosphorus than goose but 44% more selenium. Selenium acts as an anti-oxidant, scavenging free radicals that can damage cells and contribute to cardiovascular disease, cancer and cognitive decline.


OUR WINNER: Turkey!

We have to hand it to turkey for its lower calorie, fat and saturated fat content and higher amounts of vitamin B3 and selenium.

Whichever bird you choose, just bear in mind that dark meat is higher in fat and calories than white meat and that the skin is high in fat. So for a nutritious, healthy meal choose skinless breast meat.


Written by Victoria Trowse