Egg Duck WholevsFlour Rice White Unenriched
🎯When to Eat What
Goal-based picks for Egg Duck Whole vs Flour Rice White Unenriched
Go with Egg Duck Whole at just 185 kcal per 100g — 48% 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.
Flour Rice White Unenriched with 80g of carbs per 100g provides fast-acting energy — a good pick before a workout or when you need a quick boost.
Egg Duck Whole provides 222mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Egg Duck Whole | Flour Rice White Unenriched | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 185kcal9% | 359kcal18% | <0.1kcal |
| Protein | 13g26% | 6.9g14% | +5.9g |
| Total Fat | 14g18% | 1.3g2% | +13g |
| Saturated Fat | 3.7g18% | — | — |
| Cholesterol | 884mg295% | — | — |
| Carbohydrates | 1.4g1% | 80g29% | <0.1g |
| Dietary Fiber | 0g0% | 0.50g2% | <0.1g |
| Sugars | 0.93g | — | — |
| ✨Vitamins | |||
| Vitamin A | 194mcg22% | — | — |
| Vitamin C | 0mg0% | — | — |
| Vitamin D | 1.7mcg9% | — | — |
| Vitamin E | 1.3mg9% | — | — |
| Vitamin K | 0.40mcg0% | — | — |
| Vitamin B6 | 0.25mg15% | <0.1mg3% | +0.20mg |
| Vitamin B12 | 5.4mcg225% | — | — |
| Folate | 80mcg20% | 16mcg4% | +64mcg |
| Thiamin (B1) | 0.16mg13% | <0.1mg8% | +<0.1mg |
| Riboflavin (B2) | 0.40mg31% | 0mg0% | +0.40mg |
| Niacin (B3) | 0.20mg1% | 1.3mg8% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 146mg6% | 5.0mg0% | +141mg |
| Calcium | 64mg5% | 6.0mg0% | +58mg |
| Iron | 3.9mg21% | 0.22mg1% | +3.6mg |
| Potassium | 222mg5% | 75mg2% | +147mg |
| Phosphorus | 220mg18% | 94mg8% | +126mg |
| Magnesium | 17mg4% | 23mg5% | <0.1mg |
| Zinc | 1.4mg13% | 1.2mg11% | +0.22mg |
| Copper | <0.1mg7% | 0.21mg23% | <0.1mg |
| Manganese | <0.1mg2% | 0.89mg39% | <0.1mg |
| Selenium | 36mcg66% | 5.3mcg10% | +31mcg |
🔬Nutritional Analysis
Calories: Egg Duck Whole is significantly lower in calories at just 185 kcal per 100g compared to 359 kcal for Flour Rice White Unenriched — that's 94% fewer calories, making Egg Duck Whole the better choice for calorie-conscious diets.
Protein: Egg Duck Whole provides more protein with 12.8g versus 6.94g 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 1.3g 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.
Key Vitamins: The most notable vitamin differences are in Riboflavin (B2) (Egg Duck Whole: 0.404mg vs 0mg), Niacin (B3) (Flour Rice White Unenriched: 1.25mg vs 0.2mg), Folate (Egg Duck Whole: 80mcg vs 16mcg).
Key Minerals: Notable mineral differences include Sodium (Egg Duck Whole: 146mg vs 5mg), Manganese (Flour Rice White Unenriched: 0.892mg vs 0.038mg), Iron (Egg Duck Whole: 3.85mg vs 0.22mg).
Diet Suitability: Egg Duck Whole fits a low-carb or keto diet. Flour Rice White Unenriched fits a low-fat diet. Flour Rice White Unenriched fits a low-sodium diet.