Cauliflower RawvsEgg Duck Whole
🎯When to Eat What
Goal-based picks for Cauliflower Raw vs Egg Duck Whole
Go with Cauliflower Raw at just 25 kcal per 100g — 86% 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.
Egg Duck Whole packs 12.8g of protein per 100g (28% of calories from protein) — the better pick for muscle growth and recovery.
Cauliflower Raw is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Egg Duck Whole has 884mg cholesterol per 100g, but current research shows dietary cholesterol has minimal effect on blood cholesterol for most people — it's saturated and trans fats that matter more.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Cauliflower Raw | Egg Duck Whole | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 25kcal1% | 185kcal9% | <0.1kcal |
| Protein | 1.9g4% | 13g26% | <0.1g |
| Total Fat | 0.28g0% | 14g18% | <0.1g |
| Saturated Fat | 0.13g1% | 3.7g18% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 884mg295% | <0.1mg |
| Carbohydrates | 5.0g2% | 1.4g1% | +3.5g |
| Dietary Fiber | 2.0g7% | 0g0% | +2.0g |
| Sugars | 1.9g | 0.93g | +0.98g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 194mcg22% | <0.1mcg |
| Vitamin C | 48mg54% | 0mg0% | +48mg |
| Vitamin D | 0mcg0% | 1.7mcg9% | <0.1mcg |
| Vitamin E | <0.1mg1% | 1.3mg9% | <0.1mg |
| Vitamin K | 16mcg13% | 0.40mcg0% | +15mcg |
| Vitamin B6 | 0.18mg11% | 0.25mg15% | <0.1mg |
| Vitamin B12 | 0mcg0% | 5.4mcg225% | <0.1mcg |
| Folate | 57mcg14% | 80mcg20% | <0.1mcg |
| Thiamin (B1) | <0.1mg4% | 0.16mg13% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.40mg31% | <0.1mg |
| Niacin (B3) | 0.51mg3% | 0.20mg1% | +0.31mg |
| 🔶Minerals | |||
| Sodium | 30mg1% | 146mg6% | <0.1mg |
| Calcium | 22mg2% | 64mg5% | <0.1mg |
| Iron | 0.42mg2% | 3.9mg21% | <0.1mg |
| Potassium | 299mg6% | 222mg5% | +77mg |
| Phosphorus | 44mg4% | 220mg18% | <0.1mg |
| Magnesium | 15mg4% | 17mg4% | <0.1mg |
| Zinc | 0.27mg2% | 1.4mg13% | <0.1mg |
| Copper | <0.1mg4% | <0.1mg7% | <0.1mg |
| Manganese | 0.15mg7% | <0.1mg2% | +0.12mg |
| Selenium | 0.60mcg1% | 36mcg66% | <0.1mcg |
🔬Nutritional Analysis
Calories: Cauliflower Raw is significantly lower in calories at just 25 kcal per 100g compared to 185 kcal for Egg Duck Whole — that's 640% fewer calories, making Cauliflower Raw the better choice for calorie-conscious diets.
Protein: Egg Duck Whole provides more protein with 12.8g versus 1.92g per 100g. In terms of protein-to-calorie efficiency, Cauliflower Raw offers better value for building and maintaining muscle.
Fat: Egg Duck Whole has more fat (13.8g vs 0.28g 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. Cauliflower Raw has less saturated fat (0.13g vs 3.68g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Egg Duck Whole: 194mcg vs 0mcg), Vitamin C (Cauliflower Raw: 48.2mg vs 0mg), Vitamin D (Egg Duck Whole: 1.7mcg vs 0mcg).
Key Minerals: Notable mineral differences include Selenium (Egg Duck Whole: 36.4mcg vs 0.6mcg), Iron (Egg Duck Whole: 3.85mg vs 0.42mg), Zinc (Egg Duck Whole: 1.41mg vs 0.27mg).
Diet Suitability: Both fit a low-carb or keto diet. Cauliflower Raw fits a low-fat diet. Cauliflower Raw fits a low-sodium diet.