Both white and dark meat are valuable sources of protein, minerals and vitamins. Whether you should choose white or dark meat depends on your health history and goals, but first and foremost, on your taste preferences.
Dark meat is a better source of iron, a mineral that many of us are deficient in. Compared to white meat chicken, dark meat contains more zinc, selenium, and B vitamins: riboflavin, thiamine, vitamins B6 and B12.
On the other hand, white meat chicken is a better source of the B vitamin niacin and magnesium
The bigger difference is the amount of protein when compared to fat.
Calories per serving/ Protein G/ Carb G/ Fat G
Chicken breast, skinless---165/31/0/4
Chicken drumstick, 1 skinless--76/12/0/3
Chicken thigh, 1 skinless--108/14/0/6
I would eat more white meat solely because it provides more protein per 3.5 oz serving.
It all depends what my goals are. If it's for my post work out I'll go white/no skin. The leaner the protein the higher the insulin spike. Throughout the day I'm eating dark with the skin to control the insulin. Hope this makes sense.