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

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

  • 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.

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

Infographic

Foie gras vs Egg white 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
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%
Contains more PotassiumPotassium +18.1%
Contains less SodiumSodium -76.2%

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% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
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%
Contains more Vitamin B2Vitamin B2 +46.8%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more FatsFats +25688.2%
Contains more CarbsCarbs +539.7%
Contains more OtherOther +384.1%
Contains more WaterWater +136.4%
~equal in Protein ~10.9g

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

Which food is preferable for your diet?

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

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. Foie gras - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171100/nutrients
  2. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.