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Liver vs Foie gras - In-Depth Nutrition Comparison

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Summary of differences between Liver and Foie gras

  • The amount of Vitamin A, Vitamin B12, Iron, Vitamin B2, Vitamin B5, Zinc, Selenium and Vitamin B6 in Liver is higher than in Foie gras.
  • Liver covers your daily need of Vitamin A 489% more than Foie gras.
  • Liver contains 10 times more Vitamin B6 than Foie gras. While Liver contains 0.57mg of Vitamin B6, Foie gras contains only 0.06mg.
  • The amount of Cholesterol in Foie gras is lower.

These are the specific foods used in this comparison Pork, fresh, variety meats and by-products, liver, cooked, braised and Pate de foie gras, canned (goose liver pate), smoked.

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Liver 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
Liver
7
:
Contains more Iron +225.8%
Contains more Copper +58.5%
Contains more Zinc +630.4%
Contains more Phosphorus +20.5%
Contains less Sodium -93%
Contains more Calcium +600%
Equal in Potassium - 138
Equal in Magnesium - 13
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 673% 3% 14% 10% 212% 184% 104% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 207% 22% 13% 10% 134% 26% 86% 91%
Contains more Iron +225.8%
Contains more Copper +58.5%
Contains more Zinc +630.4%
Contains more Phosphorus +20.5%
Contains less Sodium -93%
Contains more Calcium +600%
Equal in Potassium - 138
Equal in Magnesium - 13

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
Liver
9
:
Contains more Vitamin C +1080%
Contains more Vitamin A +440%
Contains more Vitamin B1 +193.2%
Contains more Vitamin B2 +634.4%
Contains more Vitamin B3 +236.1%
Contains more Vitamin B5 +297.8%
Contains more Vitamin B6 +850%
Contains more Vitamin B12 +98.6%
Contains more Folate +171.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 79% 1080% 0% 0% 65% 507% 159% 287% 132% 2334% 0% 123%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 7% 200% 0% 0% 22% 69% 48% 72% 14% 1175% 0% 45%
Contains more Vitamin C +1080%
Contains more Vitamin A +440%
Contains more Vitamin B1 +193.2%
Contains more Vitamin B2 +634.4%
Contains more Vitamin B3 +236.1%
Contains more Vitamin B5 +297.8%
Contains more Vitamin B6 +850%
Contains more Vitamin B12 +98.6%
Contains more Folate +171.7%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
397
Liver
138
Foie gras
Mineral Summary Score
150
Liver
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 the food
Protein
156%
Liver
68%
Foie gras
Carbohydrates
4%
Liver
5%
Foie gras
Fats
20%
Liver
202%
Foie gras

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Liver Foie gras
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Liver Foie gras
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 648mg)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 13.04g)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food is lower in Cholesterol?
Foie gras
Foie gras is lower in Cholesterol (difference - 205mg)
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 - $0.3)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Liver Foie gras Opinion
Calories 165 462 Foie gras
Protein 26.02 11.4 Liver
Fats 4.4 43.84 Foie gras
Vitamin C 23.6 2 Liver
Carbs 3.76 4.67 Foie gras
Cholesterol 355 150 Foie gras
Vitamin D
Iron 17.92 5.5 Liver
Calcium 10 70 Foie gras
Potassium 150 138 Liver
Magnesium 14 13 Liver
Sugars
Fiber 0 0
Copper 0.634 0.4 Liver
Zinc 6.72 0.92 Liver
Starch
Phosphorus 241 200 Liver
Sodium 49 697 Liver
Vitamin A 17997 3333 Liver
Vitamin E
Vitamin D
Vitamin B1 0.258 0.088 Liver
Vitamin B2 2.196 0.299 Liver
Vitamin B3 8.435 2.51 Liver
Vitamin B5 4.774 1.2 Liver
Vitamin B6 0.57 0.06 Liver
Vitamin B12 18.67 9.4 Liver
Vitamin K
Folate 163 60 Liver
Trans Fat
Saturated Fat 1.41 14.45 Liver
Monounsaturated Fat 0.63 25.61 Foie gras
Polyunsaturated fat 1.05 0.84 Liver
Tryptophan 0.366 0.161 Liver
Threonine 1.107 0.507 Liver
Isoleucine 1.32 0.606 Liver
Leucine 2.319 1.029 Liver
Lysine 2.007 0.863 Liver
Methionine 0.645 0.27 Liver
Phenylalanine 1.274 0.567 Liver
Valine 1.607 0.719 Liver
Histidine 0.708 0.303 Liver
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.