Egg Duck WholevsFish Sunfish Pumpkin Seed
🎯When to Eat What
Goal-based picks for Egg Duck Whole vs Fish Sunfish Pumpkin Seed
Go with Fish Sunfish Pumpkin Seed at just 89 kcal per 100g — 52% 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.
Fish Sunfish Pumpkin Seed packs 19.4g of protein per 100g (87% of calories from protein) — the better pick for muscle growth and recovery.
Fish Sunfish Pumpkin Seed is the heart-friendlier option with lower saturated fat, less sodium, 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 | Egg Duck Whole | Fish Sunfish Pumpkin Seed | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 185kcal9% | 89kcal4% | +96kcal |
| Protein | 13g26% | 19g39% | <0.1g |
| Total Fat | 14g18% | 0.70g1% | +13g |
| Saturated Fat | 3.7g18% | 0.14g1% | +3.5g |
| Cholesterol | 884mg295% | 67mg22% | +817mg |
| Carbohydrates | 1.4g1% | 0g0% | +1.4g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0.93g | — | — |
| ✨Vitamins | |||
| Vitamin A | 194mcg22% | 15mcg2% | +179mcg |
| Vitamin C | 0mg0% | 1.0mg1% | <0.1mg |
| Vitamin D | 1.7mcg9% | — | — |
| Vitamin E | 1.3mg9% | — | — |
| Vitamin K | 0.40mcg0% | — | — |
| Vitamin B6 | 0.25mg15% | 0.12mg7% | +0.13mg |
| Vitamin B12 | 5.4mcg225% | 2.0mcg83% | +3.4mcg |
| Folate | 80mcg20% | 15mcg4% | +65mcg |
| Thiamin (B1) | 0.16mg13% | <0.1mg7% | +<0.1mg |
| Riboflavin (B2) | 0.40mg31% | <0.1mg5% | +0.33mg |
| Niacin (B3) | 0.20mg1% | 1.2mg8% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 146mg6% | 80mg3% | +66mg |
| Calcium | 64mg5% | 80mg6% | <0.1mg |
| Iron | 3.9mg21% | 1.2mg7% | +2.7mg |
| Potassium | 222mg5% | 350mg7% | <0.1mg |
| Phosphorus | 220mg18% | 180mg14% | +40mg |
| Magnesium | 17mg4% | 30mg7% | <0.1mg |
| Zinc | 1.4mg13% | 1.6mg14% | <0.1mg |
| Copper | <0.1mg7% | 0.30mg33% | <0.1mg |
| Manganese | <0.1mg2% | 0.70mg30% | <0.1mg |
| Selenium | 36mcg66% | 13mcg23% | +24mcg |
🔬Nutritional Analysis
Calories: Fish Sunfish Pumpkin Seed is significantly lower in calories at just 89 kcal per 100g compared to 185 kcal for Egg Duck Whole — that's 108% fewer calories, making Fish Sunfish Pumpkin Seed the better choice for calorie-conscious diets.
Protein: Fish Sunfish Pumpkin Seed provides more protein with 19.4g versus 12.8g per 100g. In terms of protein-to-calorie efficiency, Fish Sunfish Pumpkin Seed offers better value for building and maintaining muscle.
Fat: Egg Duck Whole has more fat (13.8g vs 0.7g 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. Fish Sunfish Pumpkin Seed has less saturated fat (0.139g vs 3.68g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Fish Sunfish Pumpkin Seed: 1mg vs 0mg), Vitamin A (Egg Duck Whole: 194mcg vs 15mcg), Riboflavin (B2) (Egg Duck Whole: 0.404mg vs 0.07mg).
Key Minerals: Notable mineral differences include Manganese (Fish Sunfish Pumpkin Seed: 0.7mg vs 0.038mg), Copper (Fish Sunfish Pumpkin Seed: 0.3mg vs 0.062mg), Iron (Egg Duck Whole: 3.85mg vs 1.2mg).
Diet Suitability: Both fit a low-carb or keto diet. Fish Sunfish Pumpkin Seed fits a low-fat diet. Fish Sunfish Pumpkin Seed fits a low-sodium diet.