Nutritional Value Of Chicken Vs. Turkey Vs. Duck

Poultry is a healthy addition to the diet because of its high protein content, abundance of micronutrients and relatively low fat content compared with other meats. But which variety of poultry is best? Chicken, turkey and duck all offer similar nutritional benefits, although duck is generally among the fattiest forms of poultry, which can be prepared in any number of ways, some of which can alter nutritional content.

Calories

A 3.5 oz. serving of raw chicken breast, including the meat and the skin, contains 172 calories. A similar serving of turkey breast contains 151 calories and duck breast, 211 calories. Most adults require at least 2,000 calories each day, so a serving of chicken, turkey or duck provides about 8 to 11 percent of a typical adult's daily caloric needs.

Fats and Cholesterol

Poultry differs most in its fat content. Duck contains more calories because of its greater fat content. A 3.5 oz. serving of duck breast contains more than 15 g of fat, while chicken and turkey breast contain about 9 and 6 g of this fat, respectively. Duck breast is also much higher in saturated fat, with about 5 g per serving, compared with the 2.7 and 1.7 g in a serving of chicken and turkey breast, respectively. A serving of duck breast contains 80 mg of cholesterol, while similar servings of chicken and turkey breast contain 64 and 67 mg of this waxy substance, respectively.
The body needs fat for energy, fat-soluble vitamin storage and organ protection, and most adults require between 44 and 78 g of fat daily. Too much fat, particularly saturated fat, can be harmful to the cardiovascular system, and a 2,000-calorie diet should include less than 16 g of this fat each day. Similarly, cholesterol can raise serum cholesterol levels, and adults should aim to consume less than 300 mg per day.

Protein

All forms of poultry are high in protein, but turkey breast offers the most, with about 22 g per 3.5 oz. serving. Similar servings of chicken and turkey breast contain about 21 and 17 g of this nutrient, respectively. The body needs protein to build new tissue and aid in growth and blood health. A 2,000-calorie diet should include between 50 and 175 g of protein each day.

Minerals

Duck meat is high in iron, with about 50 percent the daily value for adults for this mineral in each 3.5 oz. serving. Turkey and chicken breast contain about 13 and 9 percent the daily value per serving, respectively. Iron helps deliver oxygen to cells and maintains blood health. Chicken, duck and turkey breast are all high in phosphorus, a mineral that helps form bones and teeth, with about 25, 36 and 40 percent of the daily value per serving, respectively. Similarly, turkey, chicken and duck breast contain about 40, 30 and 24 percent of the daily value for selenium, an antioxidant mineral that prevents cellular damage.

Vitamins

Poultry's greatest vitamin contribution is its B-vitamin content. B-vitamins are a family of nine compounds that convert carbs and other nutrients into usable energy and maintain immune system function. Chicken breast is particularly high in the B-vitamin niacin, with about 60 percent of the daily value for adults, compared with the 36 and 22 percent of turkey and duck meat, respectively. Chicken breast contains a small amount of the B-vitamin choline, while turkey and duck breast don't. Similarly, duck meat contains a small amount of vitamin C, an antioxidant compound, while chicken and turkey breast don't.