|
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.
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