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  6. Spinach raw vs. Foie gras

Spinach raw vs. Foie gras — In-Depth Nutrition Comparison

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How are spinach raw and foie gras different?

  • Spinach raw is higher in vitamin A, manganese, folate, and vitamin C; however, foie gras is richer in vitamin B12, selenium, iron, and copper.
  • Daily need coverage for vitamin B12 for foie gras is 392% higher.
  • Spinach raw contains 14 times more vitamin C than foie gras. While spinach raw contains 28.1mg of vitamin C, foie gras contains only 2mg.
  • Spinach raw has less saturated fat.

Spinach, raw and Pate de foie gras, canned (goose liver pate), smoked are the varieties used in this article.

Infographic

Spinach raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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 MagnesiumMagnesium +507.7%
Contains more CalciumCalcium +41.4%
Contains more PotassiumPotassium +304.3%
Contains less SodiumSodium -88.7%
Contains more ManganeseManganese +647.5%
Contains more IronIron +103%
Contains more CopperCopper +207.7%
Contains more ZincZinc +73.6%
Contains more PhosphorusPhosphorus +308.2%
Contains more SeleniumSelenium +4300%

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.
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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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% 334% 0% 0% 22% 69% 47% 72% 14% 1175% 0% 45% 0%
Contains more Vitamin CVitamin C +1305%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +225%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +223.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +113.4%
Contains more Vitamin B1Vitamin B1 +12.8%
Contains more Vitamin B2Vitamin B2 +58.2%
Contains more Vitamin B3Vitamin B3 +246.7%
Contains more Vitamin B5Vitamin B5 +1746.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Spinach raw Foie gras DV% diff.
Vitamin K 482.9µg 402%
Vitamin B12 0µg 9.4µg 392%
Selenium 1µg 44µg 78%
Fats 0.39g 43.84g 67%
Saturated fat 0.063g 14.45g 65%
Monounsaturated fat 0.01g 25.61g 64%
Vitamin A 469µg 1001µg 59%
Cholesterol 0mg 150mg 50%
Iron 2.71mg 5.5mg 35%
Folate 194µg 60µg 34%
Manganese 0.897mg 0.12mg 34%
Copper 0.13mg 0.4mg 30%
Vitamin C 28.1mg 2mg 29%
Sodium 79mg 697mg 27%
Vitamin B5 0.065mg 1.2mg 23%
Calories 23kcal 462kcal 22%
Phosphorus 49mg 200mg 22%
Protein 2.86g 11.4g 17%
Magnesium 79mg 13mg 16%
Vitamin E 2.03mg 14%
Potassium 558mg 138mg 12%
Vitamin B3 0.724mg 2.51mg 11%
Vitamin B6 0.195mg 0.06mg 10%
Fiber 2.2g 0g 9%
Vitamin B2 0.189mg 0.299mg 8%
Polyunsaturated fat 0.165g 0.84g 5%
Choline 19.3mg 4%
Zinc 0.53mg 0.92mg 4%
Calcium 99mg 70mg 3%
Vitamin B1 0.078mg 0.088mg 1%
Carbs 3.63g 4.67g 0%
Net carbs 1.43g 4.67g N/A
Sugar 0.42g N/A
Tryptophan 0.039mg 0.161mg 0%
Threonine 0.122mg 0.507mg 0%
Isoleucine 0.147mg 0.606mg 0%
Leucine 0.223mg 1.029mg 0%
Lysine 0.174mg 0.863mg 0%
Methionine 0.053mg 0.27mg 0%
Phenylalanine 0.129mg 0.567mg 0%
Valine 0.161mg 0.719mg 0%
Histidine 0.064mg 0.303mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 WaterWater +146.8%
Contains more ProteinProtein +298.6%
Contains more FatsFats +11141%
Contains more CarbsCarbs +28.7%
Contains more OtherOther +77.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 -99.6%
Contains more Mono. FatMonounsaturated fat +256000%
Contains more Poly. FatPolyunsaturated fat +409.1%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.