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Flank steak vs. Foie gras — In-Depth Nutrition Comparison

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Significant differences between Flank steak and Foie gras

  • Flank steak has more Vitamin B6, Zinc, and Vitamin B3, however, Foie gras is richer in Vitamin B12, Vitamin A RAE, Iron, Copper, and Selenium.
  • Foie gras covers your daily Vitamin B12 needs 324% more than Flank steak.
  • Foie gras has 10 times less Vitamin B6 than Flank steak. Flank steak has 0.579mg of Vitamin B6, while Foie gras has 0.06mg.
  • Flank steak contains less Saturated Fat.

Specific food types used in this comparison are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Pate de foie gras, canned (goose liver pate), smoked.

Infographic

Flank steak vs Foie gras infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Magnesium +76.9%
Contains more Potassium +145.7%
Contains less Sodium -92%
Contains more Zinc +432.6%
Contains more Calcium +250%
Contains more Iron +216.1%
Contains more Copper +387.8%
Contains more Manganese +1233.3%
Contains more Selenium +49.7%
Equal in Phosphorus - 200
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 207% 10% 86% 13% 91% 26% 134% 16% 240%
Contains more Magnesium +76.9%
Contains more Potassium +145.7%
Contains less Sodium -92%
Contains more Zinc +432.6%
Contains more Calcium +250%
Contains more Iron +216.1%
Contains more Copper +387.8%
Contains more Manganese +1233.3%
Contains more Selenium +49.7%
Equal in Phosphorus - 200

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin B3 +193.3%
Contains more Vitamin B6 +865%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +17.3%
Contains more Vitamin B2 +124.8%
Contains more Vitamin B5 +120.2%
Contains more Folate +566.7%
Contains more Vitamin B12 +476.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 200% 0% 0% 7% 22% 69% 48% 72% 14% 45% 1175% 0%
Contains more Vitamin B3 +193.3%
Contains more Vitamin B6 +865%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +17.3%
Contains more Vitamin B2 +124.8%
Contains more Vitamin B5 +120.2%
Contains more Folate +566.7%
Contains more Vitamin B12 +476.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +142.6%
Contains more Water +73.2%
Contains more Fats +432.7%
Contains more Carbs +∞%
Equal in Other - 3.05
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
11% 44% 5% 37% 3%
Protein: 11.4 g
Fats: 43.84 g
Carbs: 4.67 g
Water: 37.04 g
Other: 3.05 g
Contains more Protein +142.6%
Contains more Water +73.2%
Contains more Fats +432.7%
Contains more Carbs +∞%
Equal in Other - 3.05

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -76.5%
Contains more Monounsaturated Fat +672.1%
Contains more Polyunsaturated fat +160.9%
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
35% 63% 2%
Saturated Fat: 14.45 g
Monounsaturated Fat: 25.61 g
Polyunsaturated fat: 0.84 g
Contains less Saturated Fat -76.5%
Contains more Monounsaturated Fat +672.1%
Contains more Polyunsaturated fat +160.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flank steak Foie gras
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flank steak Foie gras Opinion
Net carbs 0g 4.67g Foie gras
Protein 27.66g 11.4g Flank steak
Fats 8.23g 43.84g Foie gras
Carbs 0g 4.67g Foie gras
Calories 192kcal 462kcal Foie gras
Calcium 20mg 70mg Foie gras
Iron 1.74mg 5.5mg Foie gras
Magnesium 23mg 13mg Flank steak
Phosphorus 210mg 200mg Flank steak
Potassium 339mg 138mg Flank steak
Sodium 56mg 697mg Flank steak
Zinc 4.9mg 0.92mg Flank steak
Copper 0.082mg 0.4mg Foie gras
Manganese 0.009mg 0.12mg Foie gras
Selenium 29.4µg 44µg Foie gras
Vitamin A 0IU 3333IU Foie gras
Vitamin A RAE 0µg 1001µg Foie gras
Vitamin E 0.38mg Flank steak
Vitamin C 0mg 2mg Foie gras
Vitamin B1 0.075mg 0.088mg Foie gras
Vitamin B2 0.133mg 0.299mg Foie gras
Vitamin B3 7.363mg 2.51mg Flank steak
Vitamin B5 0.545mg 1.2mg Foie gras
Vitamin B6 0.579mg 0.06mg Flank steak
Folate 9µg 60µg Foie gras
Vitamin B12 1.63µg 9.4µg Foie gras
Vitamin K 1.4µg Flank steak
Tryptophan 0.182mg 0.161mg Flank steak
Threonine 1.105mg 0.507mg Flank steak
Isoleucine 1.259mg 0.606mg Flank steak
Leucine 2.201mg 1.029mg Flank steak
Lysine 2.338mg 0.863mg Flank steak
Methionine 0.72mg 0.27mg Flank steak
Phenylalanine 1.093mg 0.567mg Flank steak
Valine 1.372mg 0.719mg Flank steak
Histidine 0.883mg 0.303mg Flank steak
Cholesterol 79mg 150mg Flank steak
Saturated Fat 3.395g 14.45g Flank steak
Monounsaturated Fat 3.317g 25.61g Foie gras
Polyunsaturated fat 0.322g 0.84g Foie gras

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Foie gras
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
48%
Flank steak
138%
Foie gras
Minerals Daily Need Coverage Score
54%
Flank steak
84%
Foie gras

Comparison summary

Which food is lower in Sugar?
Foie gras
Foie gras is lower in Sugar (difference - 0g)
Which food is lower in glycemic index?
Foie gras
Foie gras is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 641mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 71mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 11.055g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/nutrients
  2. Foie gras - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171100/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.