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  6. Foie gras vs. Fillet

Foie gras vs. Fillet — In-Depth Nutrition Comparison

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What are the main differences between foie gras and fillet?

  • Foie gras is richer in vitamin B12, selenium, and vitamin A, yet fillet is richer in vitamin B6, vitamin B1, vitamin B3, copper, and vitamin B2.
  • Foie gras's daily need coverage for vitamin B12 is 217% higher.
  • Fillet contains less cholesterol.

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

Infographic

Foie gras vs Fillet 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 9.3% 21% 12% 206% 133% 25% 86% 91% 16% 240%
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%
Contains more IronIron +175%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +4300%
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%

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 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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +123.8%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Foie gras Fillet DV% diff.
Vitamin B12 9.4µg 4.2µg 217%
Vitamin A 1001µg 0µg 111%
Vitamin B6 0.06mg 1.5mg 111%
Vitamin B1 0.088mg 1.1mg 84%
Selenium 44µg 1µg 78%
Vitamin B3 2.51mg 12mg 59%
Copper 0.4mg 0.925mg 58%
Polyunsaturated fat 0.84g 9.332g 57%
Saturated fat 14.45g 2.849g 53%
Monounsaturated fat 25.61g 4.376g 53%
Cholesterol 150mg 0mg 50%
Vitamin B2 0.299mg 0.9mg 46%
Iron 5.5mg 2mg 44%
Fats 43.84g 18g 40%
Phosphorus 200mg 450mg 36%
Fiber 0g 6.1g 24%
Vitamin B5 1.2mg 24%
Protein 11.4g 23g 23%
Vitamin E 3.45mg 23%
Choline 82mg 15%
Potassium 138mg 600mg 14%
Folate 60µg 102µg 11%
Calories 462kcal 290kcal 9%
Sodium 697mg 490mg 9%
Manganese 0.12mg 5%
Zinc 0.92mg 1.4mg 4%
Calcium 70mg 95mg 3%
Vitamin C 2mg 0mg 2%
Magnesium 13mg 23mg 2%
Carbs 4.67g 9g 1%
Protein per 100 calories 2.5g 7.9g N/A
Calories per 10 g protein 405kcal 126kcal N/A
Weight per 100 calories 22g 34g N/A
Unsaturated / Saturated Fat ratio 1.8 4.8 N/A
Net carbs 4.67g 2.9g 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
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
Fillet
Fillet
4
23% 18% 9% 45% 5%
Protein: 23 g
Fats: 18 g
Carbs: 9 g
Water: 45 g
Other: 5 g
Contains more FatsFats +143.6%
Contains more ProteinProtein +101.8%
Contains more CarbsCarbs +92.7%
Contains more WaterWater +21.5%
Contains more OtherOther +63.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 63% 2%
Saturated fat: Sat. Fat 14.45 g
Monounsaturated fat: Mono. Fat 25.61 g
Polyunsaturated fat: Poly. Fat 0.84 g
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
Contains more Mono. FatMonounsaturated fat +485.2%
Contains less Sat. FatSaturated fat -80.3%
Contains more Poly. FatPolyunsaturated fat +1011%

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. Foie gras - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171100/nutrients
  2. Fillet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169068/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.