Chickpea Flour (besan)vsEgg Duck Whole
🎯When to Eat What
Goal-based picks for Chickpea Flour (besan) vs Egg Duck Whole
Go with Egg Duck Whole at just 185 kcal per 100g — 52% fewer calories.
Chickpea Flour (besan) will keep you satisfied longer with 10.8g fiber, 22.4g protein, 6.69g 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.
Chickpea Flour (besan) packs 22.4g of protein per 100g (23% of calories from protein) — the better pick for muscle growth and recovery.
Chickpea Flour (besan) 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 | Chickpea Flour (besan) | Egg Duck Whole | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 387kcal19% | 185kcal9% | +202kcal |
| Protein | 22g45% | 13g26% | +9.6g |
| Total Fat | 6.7g9% | 14g18% | <0.1g |
| Saturated Fat | 0.69g3% | 3.7g18% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 884mg295% | <0.1mg |
| Carbohydrates | 58g21% | 1.4g1% | +56g |
| Dietary Fiber | 11g39% | 0g0% | +11g |
| Sugars | 11g | 0.93g | +9.9g |
| ✨Vitamins | |||
| Vitamin A | 2.0mcg0% | 194mcg22% | <0.1mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 1.7mcg9% | <0.1mcg |
| Vitamin E | 0.83mg6% | 1.3mg9% | <0.1mg |
| Vitamin K | 9.1mcg8% | 0.40mcg0% | +8.7mcg |
| Vitamin B6 | 0.49mg29% | 0.25mg15% | +0.24mg |
| Vitamin B12 | 0mcg0% | 5.4mcg225% | <0.1mcg |
| Folate | 437mcg109% | 80mcg20% | +357mcg |
| Thiamin (B1) | 0.49mg41% | 0.16mg13% | +0.33mg |
| Riboflavin (B2) | 0.11mg8% | 0.40mg31% | <0.1mg |
| Niacin (B3) | 1.8mg11% | 0.20mg1% | +1.6mg |
| 🔶Minerals | |||
| Sodium | 64mg3% | 146mg6% | <0.1mg |
| Calcium | 45mg3% | 64mg5% | <0.1mg |
| Iron | 4.9mg27% | 3.9mg21% | +1.0mg |
| Potassium | 846mg18% | 222mg5% | +624mg |
| Phosphorus | 318mg25% | 220mg18% | +98mg |
| Magnesium | 166mg40% | 17mg4% | +149mg |
| Zinc | 2.8mg26% | 1.4mg13% | +1.4mg |
| Copper | 0.91mg101% | <0.1mg7% | +0.85mg |
| Manganese | 1.6mg70% | <0.1mg2% | +1.6mg |
| Selenium | 8.3mcg15% | 36mcg66% | <0.1mcg |
🔬Nutritional Analysis
Calories: Egg Duck Whole is significantly lower in calories at just 185 kcal per 100g compared to 387 kcal for Chickpea Flour (besan) — that's 109% fewer calories, making Egg Duck Whole the better choice for calorie-conscious diets.
Protein: Chickpea Flour (besan) provides more protein with 22.4g versus 12.8g per 100g. In terms of protein-to-calorie efficiency, Egg Duck Whole offers better value for building and maintaining muscle.
Fat: Egg Duck Whole has more fat (13.8g vs 6.69g 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. Chickpea Flour (besan) has less saturated fat (0.693g vs 3.68g).
Key Vitamins: The most notable vitamin differences are in Vitamin D (Egg Duck Whole: 1.7mcg vs 0mcg), Vitamin B12 (Egg Duck Whole: 5.4mcg vs 0mcg), Vitamin A (Egg Duck Whole: 194mcg vs 2mcg).
Key Minerals: Notable mineral differences include Manganese (Chickpea Flour (besan): 1.6mg vs 0.038mg), Copper (Chickpea Flour (besan): 0.912mg vs 0.062mg), Magnesium (Chickpea Flour (besan): 166mg vs 17mg).
Diet Suitability: Egg Duck Whole fits a low-carb or keto diet. Chickpea Flour (besan) fits a high-protein diet. Chickpea Flour (besan) fits a low-sodium diet. Chickpea Flour (besan) fits a high-fiber diet.