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, iron, copper, and selenium.
Daily need coverage for vitamin B12 for 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.

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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.

Steak

Foie gras

Contains more MagnesiumMagnesium	+76.9%
Contains more PotassiumPotassium	+102.2%
Contains more ZincZinc	+589.1%
Contains less SodiumSodium	-91.7%

Contains more CalciumCalcium	+483.3%
Contains more IronIron	+129.2%
Contains more CopperCopper	+370.6%
Contains more PhosphorusPhosphorus	+22.7%
Contains more SeleniumSelenium	+38.4%

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.

Steak

Foie gras

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B3Vitamin B3	+105.1%
Contains more Vitamin B6Vitamin B6	+733.3%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+14200%
Contains more Vitamin B1Vitamin B1	+18.9%
Contains more Vitamin B12Vitamin B12	+327.3%
Contains more FolateFolate	+900%

~equal in Vitamin E ~mg

~equal in Vitamin B2 ~0.299mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	2.2µg	9.4µg	300%
Vitamin A	7µg	1001µg	110%
Zinc	6.34mg	0.92mg	49%
Monounsaturated fat	9.171g	25.61g	41%
Iron	2.4mg	5.5mg	39%
Fats	19.02g	43.84g	38%
Copper	0.085mg	0.4mg	35%
Vitamin B6	0.5mg	0.06mg	34%
Sodium	58mg	697mg	28%
Protein	24.85g	11.4g	27%
Saturated fat	8.443g	14.45g	27%
Cholesterol	78mg	150mg	24%
Vitamin B5		1.2mg	24%
Selenium	31.8µg	44µg	22%
Vitamin B3	5.149mg	2.51mg	16%
Folate	6µg	60µg	14%
Calories	271kcal	462kcal	10%
Calcium	12mg	70mg	6%
Phosphorus	163mg	200mg	5%
Manganese		0.12mg	5%
Potassium	279mg	138mg	4%
Vitamin C	0mg	2mg	2%
Carbs	0g	4.67g	2%
Magnesium	23mg	13mg	2%
Vitamin D*	6 IU		1%
Vitamin D	0.1µg		1%
Vitamin B1	0.074mg	0.088mg	1%
Vitamin K	1.6µg		1%
Protein per 100 calories	9.2g	2.5g	N/A
Calories per 10 g protein	109kcal	405kcal	N/A
Weight per 100 calories	37g	22g	N/A
Unsaturated / Saturated Fat ratio	1.2	1.8	N/A
Net carbs	0g	4.67g	N/A
Vitamin B2	0.301mg	0.299mg	0%
Polyunsaturated fat	0.896g	0.84g	0%
Tryptophan	0.278mg	0.161mg	0%
Threonine	1.171mg	0.507mg	0%
Isoleucine	1.157mg	0.606mg	0%
Leucine	2.142mg	1.029mg	0%
Lysine	2.38mg	0.863mg	0%
Methionine	0.672mg	0.27mg	0%
Phenylalanine	0.997mg	0.567mg	0%
Valine	1.242mg	0.719mg	0%
Histidine	0.931mg	0.303mg	0%
Omega-3 - EPA	0.001g	0g	N/A
Omega-3 - DHA	0.001g	0g	N/A
Omega-3 - DPA	0.013g	0g	N/A