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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 RAE, Vitamin B2, Vitamin B5, Vitamin B3, Vitamin B6, and Folate.
  • Beef Liver covers your daily need of 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
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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 Iron +18.9%
Contains more Magnesium +61.5%
Contains more Phosphorus +148.5%
Contains more Potassium +155.1%
Contains less Sodium -88.7%
Contains more Zinc +476.1%
Contains more Copper +3470.8%
Contains more Manganese +196.7%
Contains more Calcium +1066.7%
Contains more Selenium +21.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 246% 15% 213% 32% 11% 145% 4761% 47% 197%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 207% 10% 86% 13% 91% 26% 134% 16% 240%
Contains more Iron +18.9%
Contains more Magnesium +61.5%
Contains more Phosphorus +148.5%
Contains more Potassium +155.1%
Contains less Sodium -88.7%
Contains more Zinc +476.1%
Contains more Copper +3470.8%
Contains more Manganese +196.7%
Contains more Calcium +1066.7%
Contains more Selenium +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.
:
Contains more Vitamin A +851.5%
Contains more Vitamin B1 +120.5%
Contains more Vitamin B2 +1045.5%
Contains more Vitamin B3 +598.2%
Contains more Vitamin B5 +492.5%
Contains more Vitamin B6 +1595%
Contains more Folate +321.7%
Contains more Vitamin B12 +650.9%
Equal in Vitamin C - 2
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1903% 11% 36% 7% 49% 791% 329% 427% 235% 190% 8823% 9%
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 A +851.5%
Contains more Vitamin B1 +120.5%
Contains more Vitamin B2 +1045.5%
Contains more Vitamin B3 +598.2%
Contains more Vitamin B5 +492.5%
Contains more Vitamin B6 +1595%
Contains more Folate +321.7%
Contains more Vitamin B12 +650.9%
Equal in Vitamin C - 2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +155.1%
Contains more Water +58.8%
Contains more Fats +733.5%
Contains more Other +77.3%
Equal in Carbs - 4.67
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 Protein +155.1%
Contains more Water +58.8%
Contains more Fats +733.5%
Contains more Other +77.3%
Equal in Carbs - 4.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -79.6%
Contains more Polyunsaturated fat +32%
Contains more Monounsaturated Fat +2178.5%
57% 22% 21%
Saturated Fat: 2.947 g
Monounsaturated Fat: 1.124 g
Polyunsaturated fat: 1.109 g
35% 63% 2%
Saturated Fat: 14.45 g
Monounsaturated Fat: 25.61 g
Polyunsaturated fat: 0.84 g
Contains less Saturated Fat -79.6%
Contains more Polyunsaturated fat +32%
Contains more Monounsaturated 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 Sugar ok
Lower in Cholesterol 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 Opinion
Net carbs 5.13g 4.67g Beef Liver
Protein 29.08g 11.4g Beef Liver
Fats 5.26g 43.84g Foie gras
Carbs 5.13g 4.67g Beef Liver
Calories 191kcal 462kcal Foie gras
Calcium 6mg 70mg Foie gras
Iron 6.54mg 5.5mg Beef Liver
Magnesium 21mg 13mg Beef Liver
Phosphorus 497mg 200mg Beef Liver
Potassium 352mg 138mg Beef Liver
Sodium 79mg 697mg Beef Liver
Zinc 5.3mg 0.92mg Beef Liver
Copper 14.283mg 0.4mg Beef Liver
Manganese 0.356mg 0.12mg Beef Liver
Selenium 36.1µg 44µg Foie gras
Vitamin A 31714IU 3333IU Beef Liver
Vitamin A RAE 9442µg 1001µg Beef Liver
Vitamin E 0.51mg Beef Liver
Vitamin D 49IU Beef Liver
Vitamin D 1.2µg Beef Liver
Vitamin C 1.9mg 2mg Foie gras
Vitamin B1 0.194mg 0.088mg Beef Liver
Vitamin B2 3.425mg 0.299mg Beef Liver
Vitamin B3 17.525mg 2.51mg Beef Liver
Vitamin B5 7.11mg 1.2mg Beef Liver
Vitamin B6 1.017mg 0.06mg Beef Liver
Folate 253µg 60µg Beef Liver
Vitamin B12 70.58µg 9.4µg Beef Liver
Vitamin K 3.3µg Beef Liver
Tryptophan 0.368mg 0.161mg Beef Liver
Threonine 1.215mg 0.507mg Beef Liver
Isoleucine 1.352mg 0.606mg Beef Liver
Leucine 2.67mg 1.029mg Beef Liver
Lysine 2.247mg 0.863mg Beef Liver
Methionine 0.759mg 0.27mg Beef Liver
Phenylalanine 1.515mg 0.567mg Beef Liver
Valine 1.761mg 0.719mg Beef Liver
Histidine 0.879mg 0.303mg Beef Liver
Cholesterol 396mg 150mg Foie gras
Trans Fat 0.365g Foie gras
Saturated Fat 2.947g 14.45g Beef Liver
Monounsaturated Fat 1.124g 25.61g Foie gras
Polyunsaturated fat 1.109g 0.84g Beef Liver
Omega-6 - Eicosadienoic acid 0.011g Beef Liver
Omega-6 - Linoleic acid 0.659g Beef Liver
Omega-6 - Gamma-linoleic acid 0.025g Beef Liver
Omega-3 - ALA 0.017g Beef Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Liver Foie gras
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
1067%
Beef Liver
138%
Foie gras
Minerals Daily Need Coverage Score
567%
Beef Liver
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 Cholesterol?
Foie gras
Foie gras is lower in Cholesterol (difference - 246mg)
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.