Chicken’s dark meat and white meat have more things in common than not. Both are excellent sources of protein with a concentration of B vitamins including B3, or niacin (for lowering cholesterol), B6 (for metabolism) and B12 (for healthy nerve and blood cells) and B2, or riboflavin, which helps maintain the supply of other B vitamins.

Dark meat contains over twice as much iron (essential for cell growth) and three times more zinc (supports the immune system and necessary for growth and reproduction), while white meat has a greater concentration of niacin and B6 and the trace mineral, selenium, that’s essential for metabolism.

And though dark meat and white meat are very similar in calories, white meat outshines dark in its fat, saturated fat and cholesterol content. In comparing 100 grams (about 3½ ounces) each raw chicken breast and raw chicken thighs, both with their skin removed, breast meat contains about 50% less fat, saturated fat and cholesterol.

Regardless of which type of meat is your favorite, two things will make the biggest difference to reduce fat and calories: removing the skin and your cooking method. Though many prefer to leave the skin intact during grilling, broiling or sautéing to help keep the meat moist, always remove it prior to eating.