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  6. Foie gras vs. Flank steak

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, vitamin A, iron, copper, and selenium; however, flank steak is richer in vitamin B6, zinc, and vitamin B3.
  • Foie gras covers your daily vitamin B12 needs 324% more than flank steak.
  • Flank steak contains less sodium.

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" 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 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more CalciumCalcium +250%
Contains more IronIron +216.1%
Contains more CopperCopper +387.8%
Contains more ManganeseManganese +1233.3%
Contains more SeleniumSelenium +49.7%
Contains more MagnesiumMagnesium +76.9%
Contains more PotassiumPotassium +145.7%
Contains more ZincZinc +432.6%
Contains less SodiumSodium -92%
~equal in Phosphorus ~210mg

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% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +17.3%
Contains more Vitamin B2Vitamin B2 +124.8%
Contains more Vitamin B5Vitamin B5 +120.2%
Contains more Vitamin B12Vitamin B12 +476.7%
Contains more FolateFolate +566.7%
Contains more Vitamin B3Vitamin B3 +193.3%
Contains more Vitamin B6Vitamin B6 +865%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Foie gras Flank steak DV% diff.
Vitamin B12 9.4µg 1.63µg 324%
Vitamin A 1001µg 0µg 111%
Monounsaturated fat 25.61g 3.317g 56%
Fats 43.84g 8.23g 55%
Saturated fat 14.45g 3.395g 50%
Iron 5.5mg 1.74mg 47%
Vitamin B6 0.06mg 0.579mg 40%
Zinc 0.92mg 4.9mg 36%
Copper 0.4mg 0.082mg 35%
Protein 11.4g 27.66g 33%
Vitamin B3 2.51mg 7.363mg 30%
Sodium 697mg 56mg 28%
Selenium 44µg 29.4µg 27%
Cholesterol 150mg 79mg 24%
Choline 105.4mg 19%
Calories 462kcal 192kcal 14%
Folate 60µg 9µg 13%
Vitamin B5 1.2mg 0.545mg 13%
Vitamin B2 0.299mg 0.133mg 13%
Potassium 138mg 339mg 6%
Calcium 70mg 20mg 5%
Manganese 0.12mg 0.009mg 5%
Vitamin E 0.38mg 3%
Polyunsaturated fat 0.84g 0.322g 3%
Vitamin C 2mg 0mg 2%
Carbs 4.67g 0g 2%
Magnesium 13mg 23mg 2%
Vitamin B1 0.088mg 0.075mg 1%
Vitamin K 1.4µg 1%
Phosphorus 200mg 210mg 1%
Net carbs 4.67g 0g N/A
Tryptophan 0.161mg 0.182mg 0%
Threonine 0.507mg 1.105mg 0%
Isoleucine 0.606mg 1.259mg 0%
Leucine 1.029mg 2.201mg 0%
Lysine 0.863mg 2.338mg 0%
Methionine 0.27mg 0.72mg 0%
Phenylalanine 0.567mg 1.093mg 0%
Valine 0.719mg 1.372mg 0%
Histidine 0.303mg 0.883mg 0%

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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more FatsFats +432.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-5183.3%
Contains more ProteinProtein +142.6%
Contains more WaterWater +73.2%

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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +672.1%
Contains more Poly. FatPolyunsaturated fat +160.9%
Contains less Sat. FatSaturated fat -76.5%

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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. 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.