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Foie gras vs Ham - In-Depth Nutrition Comparison

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What are the main differences between Foie gras and Ham?

  • Foie gras is richer in Vitamin B12, Iron, Selenium, and Copper, yet Ham is richer in Vitamin A RAE, Vitamin B1, and Vitamin B6.
  • Foie gras's daily need coverage for Vitamin B12 is 365% higher.
  • Foie gras has 8 times more Saturated Fat than Ham. Foie gras has 14.45g of Saturated Fat, while Ham has 1.81g.

We used Pate de foie gras, canned (goose liver pate), smoked and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this comparison.

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Foie gras vs Ham 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
:
3
Ham
Contains more Calcium +775%
Contains more Iron +271.6%
Contains less Sodium -42.1%
Contains more Copper +406.3%
Contains more Potassium +108%
Contains more Zinc +213%
Equal in Magnesium - 14
Equal in Phosphorus - 196
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 207% 10% 86% 13% 91% 26% 134%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Contains more Calcium +775%
Contains more Iron +271.6%
Contains less Sodium -42.1%
Contains more Copper +406.3%
Contains more Potassium +108%
Contains more Zinc +213%
Equal in Magnesium - 14
Equal in Phosphorus - 196

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
:
6
Ham
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +48%
Contains more Vitamin B5 +197.8%
Contains more Folate +1900%
Contains more Vitamin B12 +1346.2%
Contains more Vitamin B1 +756.8%
Contains more Vitamin B3 +60.3%
Contains more Vitamin B6 +566.7%
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% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +48%
Contains more Vitamin B5 +197.8%
Contains more Folate +1900%
Contains more Vitamin B12 +1346.2%
Contains more Vitamin B1 +756.8%
Contains more Vitamin B3 +60.3%
Contains more Vitamin B6 +566.7%

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 Ham
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Foie gras Ham Opinion
Net carbs 4.67g 1.5g Foie gras
Protein 11.4g 20.93g Ham
Fats 43.84g 5.53g Foie gras
Carbs 4.67g 1.5g Foie gras
Calories 462kcal 145kcal Foie gras
Starch g g
Fructose g g
Sugar g 0g Foie gras
Fiber 0g 0g
Calcium 70mg 8mg Foie gras
Iron 5.5mg 1.48mg Foie gras
Magnesium 13mg 14mg Ham
Phosphorus 200mg 196mg Foie gras
Potassium 138mg 287mg Ham
Sodium 697mg 1203mg Foie gras
Zinc 0.92mg 2.88mg Ham
Copper 0.4mg 0.079mg Foie gras
Vitamin A 3333IU 0IU Foie gras
Vitamin E mg 0.25mg Ham
Vitamin D IU 32IU Ham
Vitamin D µg 0.8µg Ham
Vitamin C 2mg 0mg Foie gras
Vitamin B1 0.088mg 0.754mg Ham
Vitamin B2 0.299mg 0.202mg Foie gras
Vitamin B3 2.51mg 4.023mg Ham
Vitamin B5 1.2mg 0.403mg Foie gras
Vitamin B6 0.06mg 0.4mg Ham
Folate 60µg 3µg Foie gras
Vitamin B12 9.4µg 0.65µg Foie gras
Vitamin K µg 0µg Ham
Tryptophan 0.161mg 0.251mg Ham
Threonine 0.507mg 0.931mg Ham
Isoleucine 0.606mg 0.918mg Ham
Leucine 1.029mg 1.661mg Ham
Lysine 0.863mg 1.775mg Ham
Methionine 0.27mg 0.553mg Ham
Phenylalanine 0.567mg 0.904mg Ham
Valine 0.719mg 0.908mg Ham
Histidine 0.303mg 0.75mg Ham
Cholesterol 150mg 53mg Ham
Trans Fat g g
Saturated Fat 14.45g 1.81g Ham
Monounsaturated Fat 25.61g 2.62g Foie gras
Polyunsaturated fat 0.84g 0.54g Foie gras

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Foie gras Ham
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
45
Ham
Mineral Summary Score
73
Foie gras
55
Ham

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
126%
Ham
Carbohydrates
5%
Foie gras
2%
Ham
Fats
202%
Foie gras
26%
Ham

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 97mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 12.64g)
Which food is lower in Sugar?
Foie gras
Foie gras is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Foie gras
Foie gras contains less Sodium (difference - 506mg)
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 - $0.5)
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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.