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  6. Fillet vs. Foie gras

Fillet vs. Foie gras — In-Depth Nutrition Comparison

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What are the main differences between fillet and foie gras?

  • Fillet is richer in vitamin B6, vitamin B1, vitamin B3, copper, and vitamin B2, yet foie gras is richer in vitamin B12, selenium, and vitamin A.
  • Foie gras's daily need coverage for vitamin B12 is 217% higher.
  • Fillet has 25 times more vitamin B6 than foie gras. Fillet has 1.5mg of vitamin B6, while foie gras has 0.06mg.
  • Fillet contains less saturated fat.

We used Vegetarian fillets and Pate de foie gras, canned (goose liver pate), smoked types in this comparison.

Infographic

Fillet 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.
Fillet
Fillet
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 29% 53% 75% 308% 38% 193% 64% 0% 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 +76.9%
Contains more CalciumCalcium +35.7%
Contains more PotassiumPotassium +334.8%
Contains more CopperCopper +131.3%
Contains more ZincZinc +52.2%
Contains more PhosphorusPhosphorus +125%
Contains less SodiumSodium -29.7%
Contains more IronIron +175%
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.
Fillet
Fillet
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 69% 275% 208% 225% 0% 346% 525% 0% 77%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 6.7% 0% 334% 0% 22% 69% 47% 72% 14% 1175% 0% 45%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1150%
Contains more Vitamin B2Vitamin B2 +201%
Contains more Vitamin B3Vitamin B3 +378.1%
Contains more Vitamin B6Vitamin B6 +2400%
Contains more FolateFolate +70%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +123.8%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Fillet Foie gras DV% diff.
Vitamin B12 4.2µg 9.4µg 217%
Vitamin A 0µg 1001µg 111%
Vitamin B6 1.5mg 0.06mg 111%
Vitamin B1 1.1mg 0.088mg 84%
Selenium 1µg 44µg 78%
Vitamin B3 12mg 2.51mg 59%
Copper 0.925mg 0.4mg 58%
Polyunsaturated fat 9.332g 0.84g 57%
Saturated fat 2.849g 14.45g 53%
Monounsaturated fat 4.376g 25.61g 53%
Cholesterol 0mg 150mg 50%
Vitamin B2 0.9mg 0.299mg 46%
Iron 2mg 5.5mg 44%
Fats 18g 43.84g 40%
Phosphorus 450mg 200mg 36%
Fiber 6.1g 0g 24%
Vitamin B5 1.2mg 24%
Protein 23g 11.4g 23%
Vitamin E 3.45mg 23%
Choline 82mg 15%
Potassium 600mg 138mg 14%
Folate 102µg 60µg 11%
Calories 290kcal 462kcal 9%
Sodium 490mg 697mg 9%
Manganese 0.12mg 5%
Zinc 1.4mg 0.92mg 4%
Calcium 95mg 70mg 3%
Vitamin C 0mg 2mg 2%
Magnesium 23mg 13mg 2%
Carbs 9g 4.67g 1%
Protein per 100 calories 7.9g 2.5g N/A
Calories per 10 g protein 126kcal 405kcal N/A
Weight per 100 calories 34g 22g N/A
Unsaturated / Saturated Fat ratio 4.8 1.8 N/A
Net carbs 2.9g 4.67g N/A
Sugar 0.8g N/A
Tryptophan 0.161mg 0%
Threonine 0.507mg 0%
Isoleucine 0.606mg 0%
Leucine 1.029mg 0%
Lysine 0.863mg 0%
Methionine 0.27mg 0%
Phenylalanine 0.567mg 0%
Valine 0.719mg 0%
Histidine 0.303mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fillet
Fillet
4
23% 18% 9% 45% 5%
Protein: 23 g
Fats: 18 g
Carbs: 9 g
Water: 45 g
Other: 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 ProteinProtein +101.8%
Contains more CarbsCarbs +92.7%
Contains more WaterWater +21.5%
Contains more OtherOther +63.9%
Contains more FatsFats +143.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fillet
Fillet
2
17% 26% 56%
Saturated fat: Sat. Fat 2.849 g
Monounsaturated fat: Mono. Fat 4.376 g
Polyunsaturated fat: Poly. Fat 9.332 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 -80.3%
Contains more Poly. FatPolyunsaturated fat +1011%
Contains more Mono. FatMonounsaturated fat +485.2%

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. Fillet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169068/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.