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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 RAE, 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 RAE 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.

Infographic

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +225.8%
Contains more Phosphorus +20.5%
Contains less Sodium -93%
Contains more Zinc +630.4%
Contains more Copper +58.5%
Contains more Manganese +150%
Contains more Selenium +53.4%
Contains more Calcium +600%
Equal in Magnesium - 13
Equal in Potassium - 138
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 207% 10% 86% 13% 91% 26% 134% 16% 240%
Contains more Iron +225.8%
Contains more Phosphorus +20.5%
Contains less Sodium -93%
Contains more Zinc +630.4%
Contains more Copper +58.5%
Contains more Manganese +150%
Contains more Selenium +53.4%
Contains more Calcium +600%
Equal in Magnesium - 13
Equal in Potassium - 138

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.
Liver
9
:
Contains more Vitamin A +440%
Contains more Vitamin C +1080%
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 Folate +171.7%
Contains more Vitamin B12 +98.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 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 A +440%
Contains more Vitamin C +1080%
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 Folate +171.7%
Contains more Vitamin B12 +98.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +128.2%
Contains more Water +73.7%
Contains more Fats +896.4%
Contains more Carbs +24.2%
Contains more Other +103.3%
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 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 +128.2%
Contains more Water +73.7%
Contains more Fats +896.4%
Contains more Carbs +24.2%
Contains more Other +103.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -90.2%
Contains more Polyunsaturated fat +25%
Contains more Monounsaturated Fat +3965.1%
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
35% 63% 2%
Saturated Fat: 14.45 g
Monounsaturated Fat: 25.61 g
Polyunsaturated fat: 0.84 g
Contains less Saturated Fat -90.2%
Contains more Polyunsaturated fat +25%
Contains more Monounsaturated Fat +3965.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 Sugar Equal

All nutrients comparison - raw data values

Nutrient Liver Foie gras Opinion
Net carbs 3.76g 4.67g Foie gras
Protein 26.02g 11.4g Liver
Fats 4.4g 43.84g Foie gras
Carbs 3.76g 4.67g Foie gras
Calories 165kcal 462kcal Foie gras
Calcium 10mg 70mg Foie gras
Iron 17.92mg 5.5mg Liver
Magnesium 14mg 13mg Liver
Phosphorus 241mg 200mg Liver
Potassium 150mg 138mg Liver
Sodium 49mg 697mg Liver
Zinc 6.72mg 0.92mg Liver
Copper 0.634mg 0.4mg Liver
Manganese 0.3mg 0.12mg Liver
Selenium 67.5µg 44µg Liver
Vitamin A 17997IU 3333IU Liver
Vitamin A RAE 5405µg 1001µg Liver
Vitamin C 23.6mg 2mg Liver
Vitamin B1 0.258mg 0.088mg Liver
Vitamin B2 2.196mg 0.299mg Liver
Vitamin B3 8.435mg 2.51mg Liver
Vitamin B5 4.774mg 1.2mg Liver
Vitamin B6 0.57mg 0.06mg Liver
Folate 163µg 60µg Liver
Vitamin B12 18.67µg 9.4µg Liver
Tryptophan 0.366mg 0.161mg Liver
Threonine 1.107mg 0.507mg Liver
Isoleucine 1.32mg 0.606mg Liver
Leucine 2.319mg 1.029mg Liver
Lysine 2.007mg 0.863mg Liver
Methionine 0.645mg 0.27mg Liver
Phenylalanine 1.274mg 0.567mg Liver
Valine 1.607mg 0.719mg Liver
Histidine 0.708mg 0.303mg Liver
Cholesterol 355mg 150mg Foie gras
Saturated Fat 1.41g 14.45g Liver
Omega-3 - DHA 0.03g 0g Liver
Omega-3 - DPA 0.04g 0g Liver
Monounsaturated Fat 0.63g 25.61g Foie gras
Polyunsaturated fat 1.05g 0.84g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver 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
397%
Liver
138%
Foie gras
Minerals Daily Need Coverage Score
161%
Liver
84%
Foie gras

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 Sugar?
?
The foods are relatively equal in Sugar ( g)

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. 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.