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  6. Foie gras vs. Ham

Foie gras vs. Ham — In-Depth Nutrition Comparison

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What are the main differences between foie gras and ham?

  • Foie gras is richer in vitamin B12, vitamin A, iron, selenium, and copper, yet ham is richer in vitamin B1 and vitamin B6.
  • Foie gras's daily need coverage for vitamin B12 is 365% higher.
  • Ham contains less saturated fat.

We used Pate de foie gras, canned (goose liver pate), smoked and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this comparison.

Infographic

Foie gras vs Ham 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%
Ham
Ham
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Contains more CalciumCalcium +775%
Contains more IronIron +271.6%
Contains more CopperCopper +406.3%
Contains less SodiumSodium -42.1%
Contains more ManganeseManganese +122.2%
Contains more SeleniumSelenium +125.6%
Contains more PotassiumPotassium +108%
Contains more ZincZinc +213%
~equal in Magnesium ~14mg
~equal in Phosphorus ~196mg

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%
Ham
Ham
5
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% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +48%
Contains more Vitamin B5Vitamin B5 +197.8%
Contains more Vitamin B12Vitamin B12 +1346.2%
Contains more FolateFolate +1900%
Contains more Vitamin B1Vitamin B1 +756.8%
Contains more Vitamin B3Vitamin B3 +60.3%
Contains more Vitamin B6Vitamin B6 +566.7%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Foie gras Ham DV% diff.
Vitamin B12 9.4µg 0.65µg 365%
Vitamin A 1001µg 0µg 111%
Fats 43.84g 5.53g 59%
Saturated fat 14.45g 1.81g 57%
Monounsaturated fat 25.61g 2.62g 57%
Vitamin B1 0.088mg 0.754mg 56%
Iron 5.5mg 1.48mg 50%
Selenium 44µg 19.5µg 45%
Copper 0.4mg 0.079mg 36%
Cholesterol 150mg 53mg 32%
Vitamin B6 0.06mg 0.4mg 26%
Sodium 697mg 1203mg 22%
Protein 11.4g 20.93g 19%
Zinc 0.92mg 2.88mg 18%
Calories 462kcal 145kcal 16%
Vitamin B5 1.2mg 0.403mg 16%
Choline 85.1mg 15%
Folate 60µg 3µg 14%
Vitamin B3 2.51mg 4.023mg 9%
Vitamin B2 0.299mg 0.202mg 7%
Calcium 70mg 8mg 6%
Vitamin D* 32 IU 4%
Vitamin D 0.8µg 4%
Potassium 138mg 287mg 4%
Manganese 0.12mg 0.054mg 3%
Vitamin C 2mg 0mg 2%
Vitamin E 0.25mg 2%
Polyunsaturated fat 0.84g 0.54g 2%
Carbs 4.67g 1.5g 1%
Phosphorus 200mg 196mg 1%
Protein per 100 calories 2.5g 14g N/A
Calories per 10 g protein 405kcal 69kcal N/A
Weight per 100 calories 22g 69g N/A
Unsaturated / Saturated Fat ratio 1.8 1.7 N/A
Net carbs 4.67g 1.5g N/A
Magnesium 13mg 14mg 0%
Tryptophan 0.161mg 0.251mg 0%
Threonine 0.507mg 0.931mg 0%
Isoleucine 0.606mg 0.918mg 0%
Leucine 1.029mg 1.661mg 0%
Lysine 0.863mg 1.775mg 0%
Methionine 0.27mg 0.553mg 0%
Phenylalanine 0.567mg 0.904mg 0%
Valine 0.719mg 0.908mg 0%
Histidine 0.303mg 0.75mg 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
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more FatsFats +692.8%
Contains more CarbsCarbs +211.3%
Contains more ProteinProtein +83.6%
Contains more WaterWater +82.7%
Contains more OtherOther +43.3%

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
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Contains more Mono. FatMonounsaturated fat +877.5%
Contains more Poly. FatPolyunsaturated fat +55.6%
Contains less Sat. FatSaturated fat -87.5%

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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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.