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Foie gras vs. Soy sauce — In-Depth Nutrition Comparison

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A recap on differences between foie gras and soy sauce

  • Foie gras has more vitamin B12, selenium, vitamin A, iron, copper, and vitamin B5; however, soy sauce is higher in manganese.
  • Foie gras covers your daily vitamin B12 needs 392% more than soy sauce.
  • Soy sauce has less cholesterol.

Food varieties used in this article are Pate de foie gras, canned (goose liver pate), smoked and Soy sauce made from soy and wheat (shoyu).

Infographic

Foie gras vs Soy sauce 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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains more CalciumCalcium +112.1%
Contains more IronIron +279.3%
Contains more CopperCopper +830.2%
Contains more PhosphorusPhosphorus +20.5%
Contains less SodiumSodium -87.3%
Contains more SeleniumSelenium +8700%
Contains more MagnesiumMagnesium +469.2%
Contains more PotassiumPotassium +215.2%
Contains more ManganeseManganese +748.3%
~equal in Zinc ~0.87mg

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% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B2Vitamin B2 +81.2%
Contains more Vitamin B3Vitamin B3 +14.3%
Contains more Vitamin B5Vitamin B5 +304%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +328.6%
Contains more Vitamin B6Vitamin B6 +146.7%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

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
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more ProteinProtein +40%
Contains more FatsFats +7591.2%
Contains more WaterWater +92.1%
Contains more OtherOther +398.7%
~equal in Carbs ~4.93g

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
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains more Mono. FatMonounsaturated fat +29002.3%
Contains more Poly. FatPolyunsaturated fat +219.4%
Contains less Sat. FatSaturated fat -99.5%

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 Soy sauce
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 Soy sauce DV% diff.
Vitamin B12 9.4µg 0µg 392%
Sodium 697mg 5493mg 209%
Vitamin A 1001µg 0µg 111%
Selenium 44µg 0.5µg 79%
Fats 43.84g 0.57g 67%
Saturated fat 14.45g 0.073g 65%
Monounsaturated fat 25.61g 0.088g 64%
Iron 5.5mg 1.45mg 51%
Cholesterol 150mg 0mg 50%
Copper 0.4mg 0.043mg 40%
Manganese 0.12mg 1.018mg 39%
Calories 462kcal 53kcal 20%
Vitamin B5 1.2mg 0.297mg 18%
Magnesium 13mg 74mg 15%
Folate 60µg 14µg 12%
Vitamin B2 0.299mg 0.165mg 10%
Potassium 138mg 435mg 9%
Vitamin B6 0.06mg 0.148mg 7%
Protein 11.4g 8.14g 7%
Vitamin B1 0.088mg 0.033mg 5%
Phosphorus 200mg 166mg 5%
Calcium 70mg 33mg 4%
Polyunsaturated fat 0.84g 0.263g 4%
Fiber 0g 0.8g 3%
Choline 18.3mg 3%
Vitamin B3 2.51mg 2.196mg 2%
Vitamin C 2mg 0mg 2%
Carbs 4.67g 4.93g 0%
Net carbs 4.67g 4.13g N/A
Sugar 0.4g N/A
Zinc 0.92mg 0.87mg 0%
Tryptophan 0.161mg 0.096mg 0%
Threonine 0.507mg 0.271mg 0%
Isoleucine 0.606mg 0.318mg 0%
Leucine 1.029mg 0.537mg 0%
Lysine 0.863mg 0.381mg 0%
Methionine 0.27mg 0.097mg 0%
Phenylalanine 0.567mg 0.353mg 0%
Valine 0.719mg 0.332mg 0%
Histidine 0.303mg 0.174mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Foie gras Soy sauce
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
12%
Soy sauce
Minerals Daily Need Coverage Score
84%
Foie gras
112%
Soy sauce

Comparison summary

Which food is lower in Cholesterol?
Soy sauce
Soy sauce is lower in Cholesterol (difference - 150mg)
Which food is lower in Saturated fat?
Soy sauce
Soy sauce is lower in Saturated fat (difference - 14.377g)
Which food is lower in Sugar?
Foie gras
Foie gras is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Foie gras
Foie gras contains less Sodium (difference - 4796mg)
Which food is lower in glycemic index?
Foie gras
Foie gras is lower in glycemic index (difference - 15)
Which food is cheaper?
Foie gras
Foie gras is cheaper (difference - $3.4)
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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.