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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
Infographic link

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
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%
Contains more Manganese +122.2%
Contains more Selenium +125.6%
Equal in Magnesium - 13
Equal in Phosphorus - 200
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 207% 10% 86% 13% 91% 26% 134% 16% 240%
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%
Contains more Manganese +122.2%
Contains more Selenium +125.6%
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" charts 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
3
:
Contains more Protein +83.6%
Contains more Water +82.7%
Contains more Other +43.3%
Contains more Fats +692.8%
Contains more Carbs +211.3%
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 Protein +83.6%
Contains more Water +82.7%
Contains more Other +43.3%
Contains more Fats +692.8%
Contains more Carbs +211.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
1
:
Contains less Saturated Fat -87.5%
Contains more Monounsaturated Fat +877.5%
Contains more Polyunsaturated fat +55.6%
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
35% 63% 2%
Saturated Fat: 14.45 g
Monounsaturated Fat: 25.61 g
Polyunsaturated fat: 0.84 g
Contains less Saturated Fat -87.5%
Contains more Monounsaturated Fat +877.5%
Contains more Polyunsaturated 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
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
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
Manganese 0.054mg 0.12mg Foie gras
Selenium 19.5µg 44µg Foie gras
Vitamin A 0IU 3333IU Foie gras
Vitamin A RAE 0µg 1001µg Foie gras
Vitamin E 0.25mg Ham
Vitamin D 32IU Ham
Vitamin D 0.8µg 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
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
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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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
138%
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.