Emu, fan fillet, raw vs Goose, liver, raw
Original comparison by NutriVerdict
Bottom line: Goose, liver, raw is the more nutrient-dense of the two, scoring 97 of 100 to 87 for Emu, fan fillet, raw.
Goose liver raw scores highest in this pair at 97 of 100, versus 87 of 100 for emu fan fillet raw. Emu fan fillet is leaner, with 22.5g protein and 0.8g fat per 100g against 16.4g protein and 4.28g fat in goose liver, while goose liver carries some carbs (6.32g) that the emu fillet has none of. Goose liver is slightly higher in calories (133 vs 103) and sodium (140mg vs 120mg).
Choose emu fan fillet raw when maximizing protein per calorie and keeping fat low is the goal, since it delivers more protein at fewer calories. Choose goose liver raw when its higher overall nutrient density score matters more than lean protein content alone. Goose liver's carb content is unusual for a meat, worth noting for anyone tracking carbohydrates alongside protein sources.
Head to head, per 100 g
| Metric | Emu, fan fillet | Goose, liver |
|---|---|---|
| Nutrient Density Score | 87 | 97 |
| Calories | 103 kcal | 133 kcal |
| Protein | 23 g | 16 g |
| Carbohydrate | 0 g | 6.3 g |
| Dietary fiber | 0 g | 0 g |
| Sugars | 0 g | - |
| Total fat | 0.8 g | 4.3 g |
| Saturated fat | 0.2 g | 1.6 g |
| Sodium | 120 mg | 140 mg |
| Potassium | 300 mg | 230 mg |
| Calcium | 3 mg | 43 mg |
| Iron | 4.5 mg | 31 mg |
| Magnesium | 42 mg | 24 mg |
| Vitamin C | 0 mg | 4.5 mg |
| Vitamin A | 0 ug | 9310 ug |
| Vitamin E | 0.2 mg | - |
| Cholesterol | 71 mg | 515 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Is Goose, liver, raw healthier than Emu, fan fillet, raw?
On our Nutrient Density Score, which measures beneficial nutrients per calorie, Goose, liver, raw scores higher, 97 of 100 to 87. Both can fit a balanced diet; the score reflects nutrients per calorie, not a whole-diet judgement.
Which has more protein, Emu, fan fillet, raw or Goose, liver, raw?
Emu, fan fillet, raw has more protein, 22.5 g per 100 g to 16.4 g.
Which has fewer calories?
Emu, fan fillet, raw is lower in calories, 103 kcal per 100 g to 133 kcal.