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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, 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 Iron +271.6%
Contains more Calcium +775%
Contains more Copper +406.3%
Contains less Sodium -42.1%
Contains more Potassium +108%
Contains more Zinc +213%
Equal in Magnesium - 14
Equal in Phosphorus - 196
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 207% 22% 13% 10% 134% 26% 86% 91%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 3% 26% 10% 27% 79% 85% 157%
Contains more Iron +271.6%
Contains more Calcium +775%
Contains more Copper +406.3%
Contains less Sodium -42.1%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +48%
Contains more Vitamin B5 +197.8%
Contains more Vitamin B12 +1346.2%
Contains more Folate +1900%
Contains more Vitamin B1 +756.8%
Contains more Vitamin B3 +60.3%
Contains more Vitamin B6 +566.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 7% 200% 0% 0% 22% 69% 48% 72% 14% 1175% 0% 45%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 24% 189% 47% 76% 25% 93% 82% 0% 3%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +48%
Contains more Vitamin B5 +197.8%
Contains more Vitamin B12 +1346.2%
Contains more Folate +1900%
Contains more Vitamin B1 +756.8%
Contains more Vitamin B3 +60.3%
Contains more Vitamin B6 +566.7%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
68%
Foie gras
126%
Ham
Carbohydrates
5%
Foie gras
2%
Ham
Fats
202%
Foie gras
26%
Ham

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Foie gras
Foie gras contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Foie gras Ham Opinion
Calories 462 145 Foie gras
Protein 11.4 20.93 Ham
Fats 43.84 5.53 Foie gras
Vitamin C 2 0 Foie gras
Carbs 4.67 1.5 Foie gras
Cholesterol 150 53 Ham
Vitamin D 32 Ham
Iron 5.5 1.48 Foie gras
Calcium 70 8 Foie gras
Potassium 138 287 Ham
Magnesium 13 14 Ham
Sugars 0 Foie gras
Fiber 0 0
Copper 0.4 0.079 Foie gras
Zinc 0.92 2.88 Ham
Starch
Phosphorus 200 196 Foie gras
Sodium 697 1203 Foie gras
Vitamin A 3333 0 Foie gras
Vitamin E 0.25 Ham
Vitamin D 0.8 Ham
Vitamin B1 0.088 0.754 Ham
Vitamin B2 0.299 0.202 Foie gras
Vitamin B3 2.51 4.023 Ham
Vitamin B5 1.2 0.403 Foie gras
Vitamin B6 0.06 0.4 Ham
Vitamin B12 9.4 0.65 Foie gras
Vitamin K 0 Ham
Folate 60 3 Foie gras
Trans Fat
Saturated Fat 14.45 1.81 Ham
Monounsaturated Fat 25.61 2.62 Foie gras
Polyunsaturated fat 0.84 0.54 Foie gras
Tryptophan 0.161 0.251 Ham
Threonine 0.507 0.931 Ham
Isoleucine 0.606 0.918 Ham
Leucine 1.029 1.661 Ham
Lysine 0.863 1.775 Ham
Methionine 0.27 0.553 Ham
Phenylalanine 0.567 0.904 Ham
Valine 0.719 0.908 Ham
Histidine 0.303 0.75 Ham
Fructose

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 of 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.