Egg Duck WholevsFlour Rice Brown
ðŊWhen to Eat What
Goal-based picks for Egg Duck Whole vs Flour Rice Brown
Go with Egg Duck Whole at just 185 kcal per 100g â 49% fewer calories.
Egg Duck Whole will keep you satisfied longer with 12.8g protein, 13.8g fat â 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 â not all fat is bad, moderate amounts are essential.
Egg Duck Whole packs 12.8g of protein per 100g (28% of calories from protein) â the better pick for muscle growth and recovery.
Egg Duck Whole provides 64mg of calcium per 100g â a much better source for bone health.
Egg Duck Whole has only 1g of carbs per 100g, making it the clear choice for low-carb and ketogenic diets.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Egg Duck Whole | Flour Rice Brown | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 185kcal9% | 365kcal18% | <0.1kcal |
| Protein | 13g26% | 7.2g14% | +5.6g |
| Total Fat | 14g18% | 3.9g5% | +10.0g |
| Saturated Fat | 3.7g18% | â | â |
| Cholesterol | 884mg295% | â | â |
| Carbohydrates | 1.4g1% | 76g27% | <0.1g |
| Dietary Fiber | 0g0% | â | â |
| Sugars | 0.93g | â | â |
| âĻVitamins | |||
| Vitamin A | 194mcg22% | â | â |
| Vitamin C | 0mg0% | â | â |
| Vitamin D | 1.7mcg9% | â | â |
| Vitamin E | 1.3mg9% | â | â |
| Vitamin K | 0.40mcg0% | â | â |
| Vitamin B6 | 0.25mg15% | 0.13mg8% | +0.12mg |
| Vitamin B12 | 5.4mcg225% | â | â |
| Folate | 80mcg20% | â | â |
| Thiamin (B1) | 0.16mg13% | 0.32mg27% | <0.1mg |
| Riboflavin (B2) | 0.40mg31% | <0.1mg1% | +0.40mg |
| Niacin (B3) | 0.20mg1% | 6.0mg37% | <0.1mg |
| ðķMinerals | |||
| Sodium | 146mg6% | 1.0mg0% | +145mg |
| Calcium | 64mg5% | 10mg1% | +54mg |
| Iron | 3.9mg21% | 1.5mg8% | +2.4mg |
| Potassium | 222mg5% | 265mg6% | <0.1mg |
| Phosphorus | 220mg18% | 319mg26% | <0.1mg |
| Magnesium | 17mg4% | 124mg30% | <0.1mg |
| Zinc | 1.4mg13% | 1.9mg17% | <0.1mg |
| Copper | <0.1mg7% | 0.29mg32% | <0.1mg |
| Manganese | <0.1mg2% | 2.8mg123% | <0.1mg |
| Selenium | 36mcg66% | 9.7mcg18% | +27mcg |
ðŽNutritional Analysis
Calories: Egg Duck Whole is significantly lower in calories at just 185 kcal per 100g compared to 365 kcal for Flour Rice Brown â that's 97% fewer calories, making Egg Duck Whole the better choice for calorie-conscious diets.
Protein: Egg Duck Whole provides more protein with 12.8g versus 7.19g 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 3.85g per 100g), but the combination of fat and protein makes it more satiating â dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Riboflavin (B2) (Egg Duck Whole: 0.404mg vs 0.008mg), Niacin (B3) (Flour Rice Brown: 5.99mg vs 0.2mg), Thiamin (B1) (Flour Rice Brown: 0.322mg vs 0.156mg).
Key Minerals: Notable mineral differences include Sodium (Egg Duck Whole: 146mg vs 1mg), Manganese (Flour Rice Brown: 2.84mg vs 0.038mg), Magnesium (Flour Rice Brown: 124mg vs 17mg).
Diet Suitability: Egg Duck Whole fits a low-carb or keto diet. Flour Rice Brown fits a low-sodium diet.