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Steak vs Foie gras - In-Depth Nutrition Comparison

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How are Steak and Foie gras different?

  • Steak is higher in Zinc, and Vitamin B6, however Foie gras is richer in Vitamin B12, Vitamin A RAE, Iron, Copper, and Selenium.
  • Daily need coverage for Vitamin B12 from Foie gras is 300% higher.
  • Steak contains 8 times more Vitamin B6 than Foie gras. While Steak contains 0.5mg of Vitamin B6, Foie gras contains only 0.06mg.
  • Steak has less Saturated Fat.

Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Pate de foie gras, canned (goose liver pate), smoked are the varieties used in this article.

Infographic

Steak 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 Magnesium +76.9%
Contains more Potassium +102.2%
Contains less Sodium -91.7%
Contains more Zinc +589.1%
Contains more Calcium +483.3%
Contains more Iron +129.2%
Contains more Phosphorus +22.7%
Contains more Copper +370.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 90% 17% 70% 25% 8% 173% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 207% 10% 86% 13% 91% 26% 134%
Contains more Magnesium +76.9%
Contains more Potassium +102.2%
Contains less Sodium -91.7%
Contains more Zinc +589.1%
Contains more Calcium +483.3%
Contains more Iron +129.2%
Contains more Phosphorus +22.7%
Contains more Copper +370.6%

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
Steak
5
:
Contains more Vitamin B3 +105.1%
Contains more Vitamin B6 +733.3%
Contains more Vitamin A +13232%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +18.9%
Contains more Folate +900%
Contains more Vitamin B12 +327.3%
Equal in Vitamin B2 - 0.299
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
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 B3 +105.1%
Contains more Vitamin B6 +733.3%
Contains more Vitamin A +13232%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +18.9%
Contains more Folate +900%
Contains more Vitamin B12 +327.3%
Equal in Vitamin B2 - 0.299

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.
Steak Foie gras
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar 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 Steak Foie gras Opinion
Net carbs 0g 4.67g Foie gras
Protein 24.85g 11.4g Steak
Fats 19.02g 43.84g Foie gras
Carbs 0g 4.67g Foie gras
Calories 271kcal 462kcal Foie gras
Starch g g
Fructose g g
Sugar 0g g Foie gras
Fiber 0g 0g
Calcium 12mg 70mg Foie gras
Iron 2.4mg 5.5mg Foie gras
Magnesium 23mg 13mg Steak
Phosphorus 163mg 200mg Foie gras
Potassium 279mg 138mg Steak
Sodium 58mg 697mg Steak
Zinc 6.34mg 0.92mg Steak
Copper 0.085mg 0.4mg Foie gras
Vitamin A 25IU 3333IU Foie gras
Vitamin E mg mg
Vitamin D 6IU IU Steak
Vitamin D 0.1µg µg Steak
Vitamin C 0mg 2mg Foie gras
Vitamin B1 0.074mg 0.088mg Foie gras
Vitamin B2 0.301mg 0.299mg Steak
Vitamin B3 5.149mg 2.51mg Steak
Vitamin B5 mg 1.2mg Foie gras
Vitamin B6 0.5mg 0.06mg Steak
Folate 6µg 60µg Foie gras
Vitamin B12 2.2µg 9.4µg Foie gras
Vitamin K 1.6µg µg Steak
Tryptophan 0.278mg 0.161mg Steak
Threonine 1.171mg 0.507mg Steak
Isoleucine 1.157mg 0.606mg Steak
Leucine 2.142mg 1.029mg Steak
Lysine 2.38mg 0.863mg Steak
Methionine 0.672mg 0.27mg Steak
Phenylalanine 0.997mg 0.567mg Steak
Valine 1.242mg 0.719mg Steak
Histidine 0.931mg 0.303mg Steak
Cholesterol 78mg 150mg Steak
Trans Fat g g
Saturated Fat 8.443g 14.45g Steak
Monounsaturated Fat 9.171g 25.61g Foie gras
Polyunsaturated fat 0.896g 0.84g Steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Foie gras
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
49
Steak
138
Foie gras
Mineral Summary Score
52
Steak
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
149%
Steak
68%
Foie gras
Carbohydrates
0%
Steak
5%
Foie gras
Fats
88%
Steak
202%
Foie gras

Comparison summary

Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 639mg)
Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 72mg)
Which food is lower in Saturated Fat?
Steak
Steak is lower in Saturated Fat (difference - 6.007g)
Which food is lower in Sugar?
Foie gras
Foie gras is lower in Sugar (difference - 0g)
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 - $2.4)
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

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.