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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% 24% 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% 200% 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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 145kcal 462kcal Foie gras
Protein 20.93g 11.4g Ham
Fats 5.53g 43.84g Foie gras
Vitamin C 0mg 2mg Foie gras
Net carbs 1.5g 4.67g Foie gras
Carbs 1.5g 4.67g Foie gras
Cholesterol 53mg 150mg Ham
Vitamin D 32IU Ham
Magnesium 14mg 13mg Ham
Calcium 8mg 70mg Foie gras
Potassium 287mg 138mg Ham
Iron 1.48mg 5.5mg Foie gras
Copper 0.079mg 0.4mg Foie gras
Zinc 2.88mg 0.92mg Ham
Phosphorus 196mg 200mg Foie gras
Sodium 1203mg 697mg Foie gras
Vitamin A 0IU 3333IU Foie gras
Vitamin A 0µg 1001µg Foie gras
Vitamin E 0.25mg Ham
Vitamin D 0.8µg Ham
Manganese 0.054mg 0.12mg Foie gras
Selenium 19.5µg 44µg 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
Vitamin B12 0.65µg 9.4µg Foie gras
Folate 3µg 60µg Foie gras
Choline 85.1mg Ham
Saturated Fat 1.81g 14.45g Ham
Monounsaturated Fat 2.62g 25.61g Foie gras
Polyunsaturated fat 0.54g 0.84g Foie gras
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Foie gras
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
45%
Ham
127%
Foie gras
Minerals Daily Need Coverage Score
55%
Ham
84%
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

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.