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Ham vs Foie gras - In-Depth Nutrition Comparison

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What are the main differences between Ham and Foie gras?

  • Ham is richer in Vitamin B1, and Vitamin B6, yet Foie gras is richer in Vitamin B12, Vitamin A RAE, Iron, Selenium, and Copper.
  • Foie gras's daily need coverage for Vitamin B12 is 365% higher.
  • Ham has 9 times more Vitamin B1 than Foie gras. Ham has 0.754mg of Vitamin B1, while Foie gras has 0.088mg.
  • Foie gras contains less Sodium.

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

Infographic

Ham vs Foie gras 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
Ham
3
:
Contains more Potassium +108%
Contains more Zinc +213%
Contains more Calcium +775%
Contains more Iron +271.6%
Contains less Sodium -42.1%
Contains more Copper +406.3%
Equal in Magnesium - 13
Equal in Phosphorus - 200
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 207% 10% 86% 13% 91% 26% 134%
Contains more Potassium +108%
Contains more Zinc +213%
Contains more Calcium +775%
Contains more Iron +271.6%
Contains less Sodium -42.1%
Contains more Copper +406.3%
Equal in Magnesium - 13
Equal in Phosphorus - 200

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
Ham
6
:
Contains more Vitamin B1 +756.8%
Contains more Vitamin B3 +60.3%
Contains more Vitamin B6 +566.7%
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%
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%
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%
Contains more Vitamin B1 +756.8%
Contains more Vitamin B3 +60.3%
Contains more Vitamin B6 +566.7%
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%

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Foie gras
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
45
Ham
138
Foie gras
Mineral Summary Score
55
Ham
73
Foie gras

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
126%
Ham
68%
Foie gras
Carbohydrates
2%
Ham
5%
Foie gras
Fats
26%
Ham
202%
Foie gras

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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Foie gras - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171100/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.