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  6. Beef Liver vs. Foie gras

Beef Liver vs. Foie gras — In-Depth Nutrition Comparison

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How are beef Liver and foie gras different?

  • Beef Liver is higher than foie gras in vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, vitamin B6, and folate.
  • Beef Liver covers your daily need for vitamin B12, 2549% more than foie gras.
  • Beef Liver contains 36 times more copper than foie gras. Beef Liver contains 14.283mg of copper, while foie gras contains 0.4mg.
  • Foie gras is lower in cholesterol.

Beef, variety meats and by-products, liver, cooked, braised and Pate de foie gras, canned (goose liver pate), smoked types were used in this article.

Infographic

Beef Liver vs Foie gras infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 1.8% 31% 245% 4761% 145% 213% 10% 46% 197%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 21% 12% 206% 133% 25% 86% 91% 16% 240%
Contains more MagnesiumMagnesium +61.5%
Contains more PotassiumPotassium +155.1%
Contains more IronIron +18.9%
Contains more CopperCopper +3470.8%
Contains more ZincZinc +476.1%
Contains more PhosphorusPhosphorus +148.5%
Contains less SodiumSodium -88.7%
Contains more ManganeseManganese +196.7%
Contains more CalciumCalcium +1066.7%
Contains more SeleniumSelenium +21.9%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6.3% 3147% 10% 18% 49% 790% 329% 427% 235% 8823% 8.3% 190% 232%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6.7% 334% 0% 0% 22% 69% 47% 72% 14% 1175% 0% 45% 0%
Contains more Vitamin AVitamin A +843.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +120.5%
Contains more Vitamin B2Vitamin B2 +1045.5%
Contains more Vitamin B3Vitamin B3 +598.2%
Contains more Vitamin B5Vitamin B5 +492.5%
Contains more Vitamin B6Vitamin B6 +1595%
Contains more Vitamin B12Vitamin B12 +650.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +321.7%
Contains more CholineCholine +∞%
~equal in Vitamin C ~2mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 5% 5% 59% 2%
Protein: 29.08 g
Fats: 5.26 g
Carbs: 5.13 g
Water: 58.81 g
Other: 1.72 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 ProteinProtein +155.1%
Contains more WaterWater +58.8%
Contains more FatsFats +733.5%
Contains more OtherOther +77.3%
~equal in Carbs ~4.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
57% 22% 21%
Saturated fat: Sat. Fat 2.947 g
Monounsaturated fat: Mono. Fat 1.124 g
Polyunsaturated fat: Poly. Fat 1.109 g
35% 63% 2%
Saturated fat: Sat. Fat 14.45 g
Monounsaturated fat: Mono. Fat 25.61 g
Polyunsaturated fat: Poly. Fat 0.84 g
Contains less Sat. FatSaturated fat -79.6%
Contains more Poly. FatPolyunsaturated fat +32%
Contains more Mono. FatMonounsaturated fat +2178.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beef Liver Foie gras DV% diff.
Vitamin B12 70.58µg 9.4µg 2549%
Copper 14.283mg 0.4mg 1543%
Vitamin A 9442µg 1001µg 938%
Vitamin B2 3.425mg 0.299mg 240%
Vitamin B5 7.11mg 1.2mg 118%
Vitamin B3 17.525mg 2.51mg 94%
Cholesterol 396mg 150mg 82%
Choline 426mg 77%
Vitamin B6 1.017mg 0.06mg 74%
Monounsaturated fat 1.124g 25.61g 61%
Fats 5.26g 43.84g 59%
Saturated fat 2.947g 14.45g 52%
Folate 253µg 60µg 48%
Phosphorus 497mg 200mg 42%
Zinc 5.3mg 0.92mg 40%
Protein 29.08g 11.4g 35%
Sodium 79mg 697mg 27%
Selenium 36.1µg 44µg 14%
Calories 191kcal 462kcal 14%
Iron 6.54mg 5.5mg 13%
Manganese 0.356mg 0.12mg 10%
Vitamin B1 0.194mg 0.088mg 9%
Vitamin D 49IU 6%
Potassium 352mg 138mg 6%
Calcium 6mg 70mg 6%
Vitamin D 1.2µg 6%
Vitamin E 0.51mg 3%
Vitamin K 3.3µg 3%
Polyunsaturated fat 1.109g 0.84g 2%
Magnesium 21mg 13mg 2%
Vitamin C 1.9mg 2mg 0%
Carbs 5.13g 4.67g 0%
Net carbs 5.13g 4.67g N/A
Trans fat 0.365g N/A
Tryptophan 0.368mg 0.161mg 0%
Threonine 1.215mg 0.507mg 0%
Isoleucine 1.352mg 0.606mg 0%
Leucine 2.67mg 1.029mg 0%
Lysine 2.247mg 0.863mg 0%
Methionine 0.759mg 0.27mg 0%
Phenylalanine 1.515mg 0.567mg 0%
Valine 1.761mg 0.719mg 0%
Histidine 0.879mg 0.303mg 0%
Omega-3 - ALA 0.017g N/A
Omega-6 - Gamma-linoleic acid 0.025g N/A
Omega-6 - Eicosadienoic acid 0.011g N/A
Omega-6 - Linoleic acid 0.659g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Liver Foie gras
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
1097%
Beef Liver
137%
Foie gras
Minerals Daily Need Coverage Score
567%
Beef Liver
84%
Foie gras

Comparison summary

Which food is lower in Cholesterol?
Foie gras
Foie gras is lower in Cholesterol (difference - 246mg)
Which food is lower in Sugar?
Foie gras
Foie gras is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Beef Liver
Beef Liver contains less Sodium (difference - 618mg)
Which food is lower in Saturated fat?
Beef Liver
Beef Liver is lower in Saturated fat (difference - 11.503g)
Which food is richer in minerals?
Beef Liver
Beef Liver is relatively richer in minerals
Which food is richer in vitamins?
Beef Liver
Beef Liver is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Beef Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168626/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.