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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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%

Comparison summary table

Pay attention to 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 Sugar Equal

All nutrients comparison - raw data values

Nutrient Liver Foie gras Opinion
Calories 165kcal 462kcal Foie gras
Protein 26.02g 11.4g Liver
Fats 4.4g 43.84g Foie gras
Vitamin C 23.6mg 2mg Liver
Net carbs 3.76g 4.67g Foie gras
Carbs 3.76g 4.67g Foie gras
Cholesterol 355mg 150mg Foie gras
Vitamin D IU IU
Iron 17.92mg 5.5mg Liver
Calcium 10mg 70mg Foie gras
Potassium 150mg 138mg Liver
Magnesium 14mg 13mg Liver
Sugar g g
Fiber 0g 0g
Copper 0.634mg 0.4mg Liver
Zinc 6.72mg 0.92mg Liver
Starch g g
Phosphorus 241mg 200mg Liver
Sodium 49mg 697mg Liver
Vitamin A 17997IU 3333IU Liver
Vitamin E mg mg
Vitamin D µg µg
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
Vitamin B12 18.67µg 9.4µg Liver
Vitamin K µg µg
Folate 163µg 60µg Liver
Trans Fat g g
Saturated Fat 1.41g 14.45g Liver
Monounsaturated Fat 0.63g 25.61g Foie gras
Polyunsaturated fat 1.05g 0.84g 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
Fructose g g

Which food is preferable for your diet?

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
156%
Liver
68%
Foie gras
Carbohydrates
4%
Liver
5%
Foie gras
Fats
20%
Liver
202%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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.