Asparagus RawvsEgg Duck Whole
🎯When to Eat What
Goal-based picks for Asparagus Raw vs Egg Duck Whole
Go with Asparagus Raw at just 20 kcal per 100g — 89% fewer calories.
Egg Duck Whole will keep you satisfied longer with 12.8g protein, 13.8g fat — fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Egg Duck Whole's natural fat (13.8g/100g) helps your body absorb fat-soluble nutrients like vitamin A and vitamin D — not all fat is bad, moderate amounts are essential.
Asparagus Raw has both iron (2.14mg) and vitamin C (6mg) — vitamin C can boost iron absorption by up to 6x, making this a naturally efficient pairing.
Egg Duck Whole packs 12.8g of protein per 100g (28% of calories from protein) — the better pick for muscle growth and recovery.
Asparagus Raw is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Asparagus Raw | Egg Duck Whole | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 20kcal1% | 185kcal9% | <0.1kcal |
| Protein | 2.2g4% | 13g26% | <0.1g |
| Total Fat | 0.12g0% | 14g18% | <0.1g |
| Saturated Fat | <0.1g0% | 3.7g18% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 884mg295% | <0.1mg |
| Carbohydrates | 3.9g1% | 1.4g1% | +2.4g |
| Dietary Fiber | 2.1g8% | 0g0% | +2.1g |
| Sugars | 1.9g | 0.93g | +0.95g |
| ✨Vitamins | |||
| Vitamin A | 38mcg4% | 194mcg22% | <0.1mcg |
| Vitamin C | 5.6mg6% | 0mg0% | +5.6mg |
| Vitamin D | 0mcg0% | 1.7mcg9% | <0.1mcg |
| Vitamin E | 1.1mg8% | 1.3mg9% | <0.1mg |
| Vitamin K | 42mcg35% | 0.40mcg0% | +41mcg |
| Vitamin B6 | <0.1mg5% | 0.25mg15% | <0.1mg |
| Vitamin B12 | 0mcg0% | 5.4mcg225% | <0.1mcg |
| Folate | 52mcg13% | 80mcg20% | <0.1mcg |
| Thiamin (B1) | 0.14mg12% | 0.16mg13% | <0.1mg |
| Riboflavin (B2) | 0.14mg11% | 0.40mg31% | <0.1mg |
| Niacin (B3) | 0.98mg6% | 0.20mg1% | +0.78mg |
| 🔶Minerals | |||
| Sodium | 2.0mg0% | 146mg6% | <0.1mg |
| Calcium | 24mg2% | 64mg5% | <0.1mg |
| Iron | 2.1mg12% | 3.9mg21% | <0.1mg |
| Potassium | 202mg4% | 222mg5% | <0.1mg |
| Phosphorus | 52mg4% | 220mg18% | <0.1mg |
| Magnesium | 14mg3% | 17mg4% | <0.1mg |
| Zinc | 0.54mg5% | 1.4mg13% | <0.1mg |
| Copper | 0.19mg21% | <0.1mg7% | +0.13mg |
| Manganese | 0.16mg7% | <0.1mg2% | +0.12mg |
| Selenium | 2.3mcg4% | 36mcg66% | <0.1mcg |
🔬Nutritional Analysis
Calories: Asparagus Raw is significantly lower in calories at just 20 kcal per 100g compared to 185 kcal for Egg Duck Whole — that's 825% fewer calories, making Asparagus Raw the better choice for calorie-conscious diets.
Protein: Egg Duck Whole provides more protein with 12.8g versus 2.2g per 100g. In terms of protein-to-calorie efficiency, Asparagus Raw offers better value for building and maintaining muscle.
Fat: Egg Duck Whole has more fat (13.8g vs 0.12g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance. Asparagus Raw has less saturated fat (0.04g vs 3.68g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Asparagus Raw: 5.6mg vs 0mg), Vitamin D (Egg Duck Whole: 1.7mcg vs 0mcg), Vitamin B12 (Egg Duck Whole: 5.4mcg vs 0mcg).
Key Minerals: Notable mineral differences include Sodium (Egg Duck Whole: 146mg vs 2mg), Selenium (Egg Duck Whole: 36.4mcg vs 2.3mcg), Phosphorus (Egg Duck Whole: 220mg vs 52mg).
Diet Suitability: Both fit a low-carb or keto diet. Asparagus Raw fits a low-fat diet. Asparagus Raw fits a low-sodium diet.