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  6. Foie gras vs. Spinach raw

Foie gras vs. Spinach raw — In-Depth Nutrition Comparison

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How are foie gras and spinach raw different?

  • Foie gras is higher in vitamin B12, selenium, iron, and copper; however, spinach raw is richer in vitamin A, manganese, folate, and vitamin C.
  • Daily need coverage for vitamin B12 for foie gras is 392% higher.

Pate de foie gras, canned (goose liver pate), smoked and Spinach, raw are the varieties used in this article.

Infographic

Foie gras vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more IronIron +103%
Contains more CopperCopper +207.7%
Contains more ZincZinc +73.6%
Contains more PhosphorusPhosphorus +308.2%
Contains more SeleniumSelenium +4300%
Contains more MagnesiumMagnesium +507.7%
Contains more CalciumCalcium +41.4%
Contains more PotassiumPotassium +304.3%
Contains less SodiumSodium -88.7%
Contains more ManganeseManganese +647.5%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin AVitamin A +113.4%
Contains more Vitamin B1Vitamin B1 +12.8%
Contains more Vitamin B2Vitamin B2 +58.2%
Contains more Vitamin B3Vitamin B3 +246.7%
Contains more Vitamin B5Vitamin B5 +1746.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1305%
Contains more Vitamin B6Vitamin B6 +225%
Contains more FolateFolate +223.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Foie gras Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Vitamin B12 9.4µg 0µg 392%
Selenium 44µg 1µg 78%
Fats 43.84g 0.39g 67%
Saturated fat 14.45g 0.063g 65%
Monounsaturated fat 25.61g 0.01g 64%
Vitamin A 1001µg 469µg 59%
Cholesterol 150mg 0mg 50%
Iron 5.5mg 2.71mg 35%
Folate 60µg 194µg 34%
Manganese 0.12mg 0.897mg 34%
Copper 0.4mg 0.13mg 30%
Vitamin C 2mg 28.1mg 29%
Sodium 697mg 79mg 27%
Vitamin B5 1.2mg 0.065mg 23%
Calories 462kcal 23kcal 22%
Phosphorus 200mg 49mg 22%
Protein 11.4g 2.86g 17%
Magnesium 13mg 79mg 16%
Vitamin E 2.03mg 14%
Potassium 138mg 558mg 12%
Vitamin B3 2.51mg 0.724mg 11%
Vitamin B6 0.06mg 0.195mg 10%
Fiber 0g 2.2g 9%
Vitamin B2 0.299mg 0.189mg 8%
Polyunsaturated fat 0.84g 0.165g 5%
Choline 19.3mg 4%
Zinc 0.92mg 0.53mg 4%
Calcium 70mg 99mg 3%
Vitamin B1 0.088mg 0.078mg 1%
Carbs 4.67g 3.63g 0%
Net carbs 4.67g 1.43g N/A
Sugar 0.42g N/A
Tryptophan 0.161mg 0.039mg 0%
Threonine 0.507mg 0.122mg 0%
Isoleucine 0.606mg 0.147mg 0%
Leucine 1.029mg 0.223mg 0%
Lysine 0.863mg 0.174mg 0%
Methionine 0.27mg 0.053mg 0%
Phenylalanine 0.567mg 0.129mg 0%
Valine 0.719mg 0.161mg 0%
Histidine 0.303mg 0.064mg 0%
Fructose 0.15g 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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +298.6%
Contains more FatsFats +11141%
Contains more CarbsCarbs +28.7%
Contains more OtherOther +77.3%
Contains more WaterWater +146.8%

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +256000%
Contains more Poly. FatPolyunsaturated fat +409.1%
Contains less Sat. FatSaturated fat -99.6%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.