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Foie gras vs. Olive oil — In-Depth Nutrition Comparison

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A recap on differences between foie gras and olive oil

  • Olive oil has less vitamin B12, selenium, vitamin A, iron, copper, phosphorus, vitamin B5, and vitamin B2.
  • Foie gras covers your daily vitamin B12 needs 392% more than olive oil.
  • Olive oil has less cholesterol.

Food varieties used in this article are Pate de foie gras, canned (goose liver pate), smoked and Oil, olive, salad or cooking.

Infographic

Foie gras vs Olive oil 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 9.3% 21% 12% 206% 133% 25% 86% 91% 16% 240%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +6900%
Contains more PotassiumPotassium +13700%
Contains more IronIron +882.1%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99.7%

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 6.7% 334% 0% 0% 22% 69% 47% 72% 14% 1175% 0% 45% 0%
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% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +128.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 63% 2%
Saturated fat: Sat. Fat 14.45 g
Monounsaturated fat: Mono. Fat 25.61 g
Polyunsaturated fat: Poly. Fat 0.84 g
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
Contains more Mono. FatMonounsaturated fat +184.9%
Contains more Poly. FatPolyunsaturated fat +1152.7%
~equal in Saturated fat ~13.808g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Foie gras Olive oil DV% diff.
Vitamin B12 9.4µg 0µg 392%
Monounsaturated fat 25.61g 72.961g 118%
Vitamin A 1001µg 0µg 111%
Vitamin E 14.35mg 96%
Fats 43.84g 100g 86%
Selenium 44µg 0µg 80%
Polyunsaturated fat 0.84g 10.523g 65%
Iron 5.5mg 0.56mg 62%
Vitamin K 60.2µg 50%
Cholesterol 150mg 0mg 50%
Copper 0.4mg 0mg 44%
Sodium 697mg 2mg 30%
Phosphorus 200mg 0mg 29%
Vitamin B5 1.2mg 0mg 24%
Vitamin B2 0.299mg 0mg 23%
Protein 11.4g 0g 23%
Calories 462kcal 884kcal 21%
Vitamin B3 2.51mg 0mg 16%
Folate 60µg 0µg 15%
Zinc 0.92mg 0mg 8%
Vitamin B1 0.088mg 0mg 7%
Calcium 70mg 1mg 7%
Manganese 0.12mg 0mg 5%
Vitamin B6 0.06mg 0mg 5%
Potassium 138mg 1mg 4%
Saturated fat 14.45g 13.808g 3%
Magnesium 13mg 0mg 3%
Carbs 4.67g 0g 2%
Vitamin C 2mg 0mg 2%
Net carbs 4.67g 0g N/A
Choline 0.3mg 0%
Tryptophan 0.161mg 0mg 0%
Threonine 0.507mg 0mg 0%
Isoleucine 0.606mg 0mg 0%
Leucine 1.029mg 0mg 0%
Lysine 0.863mg 0mg 0%
Methionine 0.27mg 0mg 0%
Phenylalanine 0.567mg 0mg 0%
Valine 0.719mg 0mg 0%
Histidine 0.303mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Foie gras Olive oil
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
137%
Foie gras
34%
Olive oil
Minerals Daily Need Coverage Score
84%
Foie gras
2%
Olive oil

Comparison summary

Which food is lower in Cholesterol?
Olive oil
Olive oil is lower in Cholesterol (difference - 150mg)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 695mg)
Which food is lower in Saturated fat?
Olive oil
Olive oil is lower in Saturated fat (difference - 0.642g)
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 is cheaper?
Foie gras
Foie gras is cheaper (difference - $1.4)
Which food is richer in minerals?
Foie gras
Foie gras is relatively richer in minerals
Which food is richer in vitamins?
Foie gras
Foie gras is relatively richer in vitamins

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. Foie gras - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171100/nutrients
  2. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.