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Foie gras vs. Mackerel — In-Depth Nutrition Comparison

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How are foie gras and mackerel different?

  • Foie gras is higher in vitamin A, iron, and copper; however, mackerel is richer in vitamin B12, vitamin B6, vitamin B3, and magnesium.
  • Daily need coverage for vitamin B12 for mackerel is 400% higher.
  • Foie gras contains 19 times more vitamin A than mackerel. While foie gras contains 3333IU of vitamin A, mackerel contains only 180IU.
  • Mackerel has less sodium.

Pate de foie gras, canned (goose liver pate), smoked and Fish, mackerel, Atlantic, cooked, dry heat are the varieties used in this article.

Infographic

Foie gras vs Mackerel 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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains more CalciumCalcium +366.7%
Contains more IronIron +250.3%
Contains more CopperCopper +325.5%
Contains more ManganeseManganese +500%
Contains more MagnesiumMagnesium +646.2%
Contains more PotassiumPotassium +190.6%
Contains more PhosphorusPhosphorus +39%
Contains less SodiumSodium -88.1%
Contains more SeleniumSelenium +17.3%
~equal in Zinc ~0.94mg

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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +1753.7%
Contains more Vitamin B5Vitamin B5 +21.2%
Contains more FolateFolate +2900%
Contains more Vitamin B1Vitamin B1 +80.7%
Contains more Vitamin B2Vitamin B2 +37.8%
Contains more Vitamin B3Vitamin B3 +172.9%
Contains more Vitamin B6Vitamin B6 +666.7%
Contains more Vitamin B12Vitamin B12 +102.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more FatsFats +146.2%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +109.2%
Contains more WaterWater +43.8%
Contains more OtherOther +66.2%

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
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains more Mono. FatMonounsaturated fat +265.5%
Contains less Sat. FatSaturated fat -71.1%
Contains more Poly. FatPolyunsaturated fat +411.9%

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 Mackerel
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Foie gras Mackerel DV% diff.
Vitamin B12 9.4µg 19µg 400%
Vitamin A 1001µg 54µg 105%
Iron 5.5mg 1.57mg 49%
Monounsaturated fat 25.61g 7.006g 47%
Saturated fat 14.45g 4.176g 47%
Fats 43.84g 17.81g 40%
Copper 0.4mg 0.094mg 34%
Vitamin B6 0.06mg 0.46mg 31%
Vitamin B3 2.51mg 6.85mg 27%
Sodium 697mg 83mg 27%
Protein 11.4g 23.85g 25%
Cholesterol 150mg 75mg 25%
Polyunsaturated fat 0.84g 4.3g 23%
Magnesium 13mg 97mg 20%
Folate 60µg 2µg 15%
Selenium 44µg 51.6µg 14%
Phosphorus 200mg 278mg 11%
Calories 462kcal 262kcal 10%
Vitamin B2 0.299mg 0.412mg 9%
Potassium 138mg 401mg 8%
Vitamin B1 0.088mg 0.159mg 6%
Calcium 70mg 15mg 6%
Manganese 0.12mg 0.02mg 4%
Vitamin B5 1.2mg 0.99mg 4%
Carbs 4.67g 0g 2%
Vitamin C 2mg 0.4mg 2%
Net carbs 4.67g 0g N/A
Zinc 0.92mg 0.94mg 0%
Tryptophan 0.161mg 0.267mg 0%
Threonine 0.507mg 1.045mg 0%
Isoleucine 0.606mg 1.099mg 0%
Leucine 1.029mg 1.938mg 0%
Lysine 0.863mg 2.19mg 0%
Methionine 0.27mg 0.706mg 0%
Phenylalanine 0.567mg 0.931mg 0%
Valine 0.719mg 1.228mg 0%
Histidine 0.303mg 0.702mg 0%
Omega-3 - EPA 0g 0.504g N/A
Omega-3 - DHA 0g 0.699g N/A
Omega-3 - DPA 0g 0.106g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Foie gras Mackerel
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
217%
Mackerel
Minerals Daily Need Coverage Score
84%
Foie gras
64%
Mackerel

Comparison summary

Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 614mg)
Which food is lower in Saturated fat?
Mackerel
Mackerel is lower in Saturated fat (difference - 10.274g)
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 - $7)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
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.
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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.