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Foie gras vs Flank steak - In-Depth Nutrition Comparison

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Significant differences between Foie gras and Flank steak

  • Foie gras has more Vitamin B12, Iron, Copper, and Selenium, however Flank steak is richer in Vitamin A RAE, Vitamin B6, Zinc, and Vitamin B3.
  • Foie gras covers your daily Vitamin B12 needs 324% more than Flank steak.
  • Flank steak has 12 times less Sodium than Foie gras. Foie gras has 697mg of Sodium, while Flank steak has 56mg.

Specific food types used in this comparison are Pate de foie gras, canned (goose liver pate), smoked and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Foie gras vs Flank steak 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +250%
Contains more Iron +216.1%
Contains more Copper +387.8%
Contains more Magnesium +76.9%
Contains more Potassium +145.7%
Contains less Sodium -92%
Contains more Zinc +432.6%
Equal in Phosphorus - 210
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 207% 10% 86% 13% 91% 26% 134%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 66% 17% 90% 30% 8% 134% 28%
Contains more Calcium +250%
Contains more Iron +216.1%
Contains more Copper +387.8%
Contains more Magnesium +76.9%
Contains more Potassium +145.7%
Contains less Sodium -92%
Contains more Zinc +432.6%
Equal in Phosphorus - 210

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +17.3%
Contains more Vitamin B2 +124.8%
Contains more Vitamin B5 +120.2%
Contains more Folate +566.7%
Contains more Vitamin B12 +476.7%
Contains more Vitamin B3 +193.3%
Contains more Vitamin B6 +865%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +17.3%
Contains more Vitamin B2 +124.8%
Contains more Vitamin B5 +120.2%
Contains more Folate +566.7%
Contains more Vitamin B12 +476.7%
Contains more Vitamin B3 +193.3%
Contains more Vitamin B6 +865%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Foie gras Flank steak
Lower in Sugar ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Foie gras Flank steak Opinion
Net carbs 4.67g 0g Foie gras
Protein 11.4g 27.66g Flank steak
Fats 43.84g 8.23g Foie gras
Carbs 4.67g 0g Foie gras
Calories 462kcal 192kcal Foie gras
Starch g g
Fructose g g
Sugar g 0g Foie gras
Fiber 0g 0g
Calcium 70mg 20mg Foie gras
Iron 5.5mg 1.74mg Foie gras
Magnesium 13mg 23mg Flank steak
Phosphorus 200mg 210mg Flank steak
Potassium 138mg 339mg Flank steak
Sodium 697mg 56mg Flank steak
Zinc 0.92mg 4.9mg Flank steak
Copper 0.4mg 0.082mg Foie gras
Vitamin A 3333IU 0IU Foie gras
Vitamin E mg 0.38mg Flank steak
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 2mg 0mg Foie gras
Vitamin B1 0.088mg 0.075mg Foie gras
Vitamin B2 0.299mg 0.133mg Foie gras
Vitamin B3 2.51mg 7.363mg Flank steak
Vitamin B5 1.2mg 0.545mg Foie gras
Vitamin B6 0.06mg 0.579mg Flank steak
Folate 60µg 9µg Foie gras
Vitamin B12 9.4µg 1.63µg Foie gras
Vitamin K µg 1.4µg Flank steak
Tryptophan 0.161mg 0.182mg Flank steak
Threonine 0.507mg 1.105mg Flank steak
Isoleucine 0.606mg 1.259mg Flank steak
Leucine 1.029mg 2.201mg Flank steak
Lysine 0.863mg 2.338mg Flank steak
Methionine 0.27mg 0.72mg Flank steak
Phenylalanine 0.567mg 1.093mg Flank steak
Valine 0.719mg 1.372mg Flank steak
Histidine 0.303mg 0.883mg Flank steak
Cholesterol 150mg 79mg Flank steak
Trans Fat g g
Saturated Fat 14.45g 3.395g Flank steak
Monounsaturated Fat 25.61g 3.317g Foie gras
Polyunsaturated fat 0.84g 0.322g Foie gras

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Foie gras Flank steak
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
138
Foie gras
48
Flank steak
Mineral Summary Score
73
Foie gras
47
Flank steak

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
68%
Foie gras
166%
Flank steak
Carbohydrates
5%
Foie gras
0%
Flank steak
Fats
202%
Foie gras
38%
Flank steak

Comparison summary

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 contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 641mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 71mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 11.055g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Foie gras - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171100/nutrients
  2. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.