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Egg white vs. Foie gras — In-Depth Nutrition Comparison

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What are the main differences between egg whites and foie gras?

  • Egg whites have less vitamin B12, iron, vitamin A, selenium, copper, phosphorus, and vitamin B5 than foie gras.
  • Foie gras's daily need coverage for vitamin B12 is 388% higher.
  • Egg whites contain less sodium.

We used Egg, white, raw, fresh and Pate de foie gras, canned (goose liver pate), smoked types in this comparison.

Infographic

Egg white 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
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 PotassiumPotassium +18.1%
Contains less SodiumSodium -76.2%
Contains more MagnesiumMagnesium +18.2%
Contains more CalciumCalcium +900%
Contains more IronIron +6775%
Contains more CopperCopper +1639.1%
Contains more ZincZinc +2966.7%
Contains more PhosphorusPhosphorus +1233.3%
Contains more ManganeseManganese +990.9%
Contains more SeleniumSelenium +120%

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 0% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
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 B2Vitamin B2 +46.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +2100%
Contains more Vitamin B3Vitamin B3 +2290.5%
Contains more Vitamin B5Vitamin B5 +531.6%
Contains more Vitamin B6Vitamin B6 +1100%
Contains more Vitamin B12Vitamin B12 +10344.4%
Contains more FolateFolate +1400%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 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 WaterWater +136.4%
Contains more FatsFats +25688.2%
Contains more CarbsCarbs +539.7%
Contains more OtherOther +384.1%
~equal in Protein ~11.4g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg white Foie gras DV% diff.
Vitamin B12 0.09µg 9.4µg 388%
Vitamin A 0µg 1001µg 111%
Iron 0.08mg 5.5mg 68%
Fats 0.17g 43.84g 67%
Saturated fat 0g 14.45g 66%
Monounsaturated fat 0g 25.61g 64%
Cholesterol 0mg 150mg 50%
Selenium 20µg 44µg 44%
Copper 0.023mg 0.4mg 42%
Phosphorus 15mg 200mg 26%
Sodium 166mg 697mg 23%
Calories 52kcal 462kcal 21%
Vitamin B5 0.19mg 1.2mg 20%
Vitamin B3 0.105mg 2.51mg 15%
Folate 4µg 60µg 14%
Vitamin B2 0.439mg 0.299mg 11%
Zinc 0.03mg 0.92mg 8%
Vitamin B1 0.004mg 0.088mg 7%
Calcium 7mg 70mg 6%
Polyunsaturated fat 0g 0.84g 6%
Manganese 0.011mg 0.12mg 5%
Vitamin B6 0.005mg 0.06mg 4%
Vitamin C 0mg 2mg 2%
Potassium 163mg 138mg 1%
Carbs 0.73g 4.67g 1%
Protein 10.9g 11.4g 1%
Net carbs 0.73g 4.67g N/A
Magnesium 11mg 13mg 0%
Sugar 0.71g N/A
Choline 1.1mg 0%
Tryptophan 0.125mg 0.161mg 0%
Threonine 0.449mg 0.507mg 0%
Isoleucine 0.661mg 0.606mg 0%
Leucine 1.016mg 1.029mg 0%
Lysine 0.806mg 0.863mg 0%
Methionine 0.399mg 0.27mg 0%
Phenylalanine 0.686mg 0.567mg 0%
Valine 0.809mg 0.719mg 0%
Histidine 0.29mg 0.303mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Foie gras
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
10%
Egg white
137%
Foie gras
Minerals Daily Need Coverage Score
17%
Egg white
84%
Foie gras

Comparison summary

Which food is lower in Sugar?
Foie gras
Foie gras is lower in Sugar (difference - 0.71g)
Which food is lower in glycemic index?
Foie gras
Foie gras is lower in glycemic index (difference - 0)
Which food is cheaper?
Foie gras
Foie gras is cheaper (difference - $1)
Which food is richer in minerals?
Foie gras
Foie gras is relatively richer in minerals
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 150mg)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 531mg)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 14.45g)
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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.