Egg Duck WholevsNuts Pistachio Nuts
🎯When to Eat What
Goal-based picks for Egg Duck Whole vs Nuts Pistachio Nuts
Go with Egg Duck Whole at just 185 kcal per 100g — 67% fewer calories.
Nuts Pistachio Nuts will keep you satisfied longer with 10.6g fiber, 20.2g protein, 45.3g fat — fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Nuts Pistachio Nuts has both iron (3.92mg) and vitamin C (6mg) — vitamin C can boost iron absorption by up to 6x, making this a naturally efficient pairing.
Nuts Pistachio Nuts packs 20.2g of protein per 100g (14% of calories from protein) — the better pick for muscle growth and recovery.
Nuts Pistachio Nuts is the heart-friendlier option with 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 | Egg Duck Whole | Nuts Pistachio Nuts | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 185kcal9% | 560kcal28% | <0.1kcal |
| Protein | 13g26% | 20g40% | <0.1g |
| Total Fat | 14g18% | 45g58% | <0.1g |
| Saturated Fat | 3.7g18% | 5.9g30% | <0.1g |
| Trans Fat | — | 0g | — |
| Cholesterol | 884mg295% | 0mg0% | +884mg |
| Carbohydrates | 1.4g1% | 27g10% | <0.1g |
| Dietary Fiber | 0g0% | 11g38% | <0.1g |
| Sugars | 0.93g | 7.7g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 194mcg22% | 26mcg3% | +168mcg |
| Vitamin C | 0mg0% | 5.6mg6% | <0.1mg |
| Vitamin D | 1.7mcg9% | 0mcg0% | +1.7mcg |
| Vitamin E | 1.3mg9% | 2.9mg19% | <0.1mg |
| Vitamin K | 0.40mcg0% | — | — |
| Vitamin B6 | 0.25mg15% | 1.7mg100% | <0.1mg |
| Vitamin B12 | 5.4mcg225% | 0mcg0% | +5.4mcg |
| Folate | 80mcg20% | 51mcg13% | +29mcg |
| Thiamin (B1) | 0.16mg13% | 0.87mg73% | <0.1mg |
| Riboflavin (B2) | 0.40mg31% | 0.16mg12% | +0.24mg |
| Niacin (B3) | 0.20mg1% | 1.3mg8% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 146mg6% | 1.0mg0% | +145mg |
| Calcium | 64mg5% | 105mg8% | <0.1mg |
| Iron | 3.9mg21% | 3.9mg22% | <0.1mg |
| Potassium | 222mg5% | 1020mg22% | <0.1mg |
| Phosphorus | 220mg18% | 490mg39% | <0.1mg |
| Magnesium | 17mg4% | 121mg29% | <0.1mg |
| Zinc | 1.4mg13% | 2.2mg20% | <0.1mg |
| Copper | <0.1mg7% | 1.3mg144% | <0.1mg |
| Manganese | <0.1mg2% | 1.2mg52% | <0.1mg |
| Selenium | 36mcg66% | 7.0mcg13% | +29mcg |
🔬Nutritional Analysis
Calories: Egg Duck Whole is significantly lower in calories at just 185 kcal per 100g compared to 560 kcal for Nuts Pistachio Nuts — that's 203% fewer calories, making Egg Duck Whole the better choice for calorie-conscious diets.
Protein: Nuts Pistachio Nuts provides more protein with 20.2g 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 is the leaner option with 13.8g of total fat per 100g compared to 45.3g. Egg Duck Whole has less saturated fat (3.68g vs 5.91g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Nuts Pistachio Nuts: 5.6mg vs 0mg), Vitamin D (Egg Duck Whole: 1.7mcg vs 0mcg), Vitamin B12 (Egg Duck Whole: 5.4mcg vs 0mcg).
Key Minerals: Notable mineral differences include Sodium (Egg Duck Whole: 146mg vs 1mg), Manganese (Nuts Pistachio Nuts: 1.2mg vs 0.038mg), Copper (Nuts Pistachio Nuts: 1.3mg vs 0.062mg).
Diet Suitability: Egg Duck Whole fits a low-carb or keto diet. Nuts Pistachio Nuts fits a high-protein diet. Nuts Pistachio Nuts fits a low-sodium diet. Nuts Pistachio Nuts fits a high-fiber diet.