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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, 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ham
Ham
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
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%
Contains more PotassiumPotassium +108%
Contains more ZincZinc +213%
Contains more CalciumCalcium +775%
Contains more IronIron +271.6%
Contains more CopperCopper +406.3%
Contains less SodiumSodium -42.1%
Contains more ManganeseManganese +122.2%
Contains more SeleniumSelenium +125.6%
~equal in Magnesium ~13mg
~equal in Phosphorus ~200mg

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.
Ham
Ham
6
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% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +756.8%
Contains more Vitamin B3Vitamin B3 +60.3%
Contains more Vitamin B6Vitamin B6 +566.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +48%
Contains more Vitamin B5Vitamin B5 +197.8%
Contains more Vitamin B12Vitamin B12 +1346.2%
Contains more FolateFolate +1900%
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Ham Foie gras DV% diff.
Vitamin B12 0.65µg 9.4µg 365%
Vitamin A 0µg 1001µg 111%
Fats 5.53g 43.84g 59%
Monounsaturated fat 2.62g 25.61g 57%
Saturated fat 1.81g 14.45g 57%
Vitamin B1 0.754mg 0.088mg 56%
Iron 1.48mg 5.5mg 50%
Selenium 19.5µg 44µg 45%
Copper 0.079mg 0.4mg 36%
Cholesterol 53mg 150mg 32%
Vitamin B6 0.4mg 0.06mg 26%
Sodium 1203mg 697mg 22%
Protein 20.93g 11.4g 19%
Zinc 2.88mg 0.92mg 18%
Vitamin B5 0.403mg 1.2mg 16%
Calories 145kcal 462kcal 16%
Choline 85.1mg 15%
Folate 3µg 60µg 14%
Vitamin B3 4.023mg 2.51mg 9%
Vitamin B2 0.202mg 0.299mg 7%
Calcium 8mg 70mg 6%
Vitamin D 0.8µg 4%
Potassium 287mg 138mg 4%
Vitamin D 32IU 4%
Manganese 0.054mg 0.12mg 3%
Vitamin E 0.25mg 2%
Polyunsaturated fat 0.54g 0.84g 2%
Vitamin C 0mg 2mg 2%
Phosphorus 196mg 200mg 1%
Carbs 1.5g 4.67g 1%
Net carbs 1.5g 4.67g N/A
Magnesium 14mg 13mg 0%
Tryptophan 0.251mg 0.161mg 0%
Threonine 0.931mg 0.507mg 0%
Isoleucine 0.918mg 0.606mg 0%
Leucine 1.661mg 1.029mg 0%
Lysine 1.775mg 0.863mg 0%
Methionine 0.553mg 0.27mg 0%
Phenylalanine 0.904mg 0.567mg 0%
Valine 0.908mg 0.719mg 0%
Histidine 0.75mg 0.303mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
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
Contains more ProteinProtein +83.6%
Contains more WaterWater +82.7%
Contains more OtherOther +43.3%
Contains more FatsFats +692.8%
Contains more CarbsCarbs +211.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
35% 63% 2%
Saturated fat: Sat. Fat 14.45 g
Monounsaturated fat: Mono. Fat 25.61 g
Polyunsaturated fat: Poly. Fat 0.84 g
Contains less Sat. FatSaturated fat -87.5%
Contains more Mono. FatMonounsaturated fat +877.5%
Contains more Poly. FatPolyunsaturated fat +55.6%

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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. 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.