Liver vs. Foie gras — In-Depth Nutrition Comparison

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Summary of differences between liver and foie gras

The amount of vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, zinc, selenium, and vitamin B6 in liver is higher than in foie gras.
Liver covers your daily need for vitamin B12, 386% more than foie gras.
Liver contains 10 times more vitamin B6 than foie gras. While liver contains 0.57mg of vitamin B6, foie gras contains only 0.06mg.
The amount of cholesterol in foie gras is lower.

These are the specific foods used in this comparison Pork, fresh, variety meats, and by-products, liver, cooked, braised and Pate de foie gras, canned (goose liver pate), smoked.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Liver

Foie gras

Contains more IronIron	+225.8%
Contains more CopperCopper	+58.5%
Contains more ZincZinc	+630.4%
Contains more PhosphorusPhosphorus	+20.5%
Contains less SodiumSodium	-93%
Contains more ManganeseManganese	+150%
Contains more SeleniumSelenium	+53.4%

Contains more CalciumCalcium

+600%

~equal in Magnesium ~13mg

~equal in Potassium ~138mg

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.

Liver

Foie gras

Contains more Vitamin CVitamin C	+1080%
Contains more Vitamin AVitamin A	+440%
Contains more Vitamin B1Vitamin B1	+193.2%
Contains more Vitamin B2Vitamin B2	+634.4%
Contains more Vitamin B3Vitamin B3	+236.1%
Contains more Vitamin B5Vitamin B5	+297.8%
Contains more Vitamin B6Vitamin B6	+850%
Contains more Vitamin B12Vitamin B12	+98.6%
Contains more FolateFolate	+171.7%

~equal in Vitamin D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin A	5405µg	1001µg	489%
Vitamin B12	18.67µg	9.4µg	386%
Iron	17.92mg	5.5mg	155%
Vitamin B2	2.196mg	0.299mg	146%
Vitamin B5	4.774mg	1.2mg	71%
Cholesterol	355mg	150mg	68%
Monounsaturated fat	0.63g	25.61g	62%
Fats	4.4g	43.84g	61%
Saturated fat	1.41g	14.45g	59%
Zinc	6.72mg	0.92mg	53%
Selenium	67.5µg	44µg	43%
Vitamin B6	0.57mg	0.06mg	39%
Vitamin B3	8.435mg	2.51mg	37%
Protein	26.02g	11.4g	29%
Sodium	49mg	697mg	28%
Copper	0.634mg	0.4mg	26%
Folate	163µg	60µg	26%
Vitamin C	23.6mg	2mg	24%
Calories	165kcal	462kcal	15%
Vitamin B1	0.258mg	0.088mg	14%
Manganese	0.3mg	0.12mg	8%
Calcium	10mg	70mg	6%
Phosphorus	241mg	200mg	6%
Polyunsaturated fat	1.05g	0.84g	1%
Protein per 100 calories	16g	2.5g	N/A
Calories per 10 g protein	63kcal	405kcal	N/A
Weight per 100 calories	61g	22g	N/A
Unsaturated / Saturated Fat ratio	1.2	1.8	N/A
Net carbs	3.76g	4.67g	N/A
Carbs	3.76g	4.67g	0%
Magnesium	14mg	13mg	0%
Potassium	150mg	138mg	0%
Tryptophan	0.366mg	0.161mg	0%
Threonine	1.107mg	0.507mg	0%
Isoleucine	1.32mg	0.606mg	0%
Leucine	2.319mg	1.029mg	0%
Lysine	2.007mg	0.863mg	0%
Methionine	0.645mg	0.27mg	0%
Phenylalanine	1.274mg	0.567mg	0%
Valine	1.607mg	0.719mg	0%
Histidine	0.708mg	0.303mg	0%
Omega-3 - DHA	0.03g	0g	N/A
Omega-3 - DPA	0.04g	0g	N/A