Egg Duck WholevsQuinoa
🎯When to Eat What
Goal-based picks for Egg Duck Whole vs Quinoa
Go with Quinoa at just 120 kcal per 100g — 35% 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.
Quinoa with 21g of carbs per 100g provides fast-acting energy — a good pick before a workout or when you need a quick boost.
Quinoa is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Egg Duck Whole | Quinoa | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 185kcal9% | 120kcal6% | +65kcal |
| Protein | 13g26% | 4.4g9% | +8.4g |
| Total Fat | 14g18% | 1.9g2% | +12g |
| Saturated Fat | 3.7g18% | 0.23g1% | +3.4g |
| Cholesterol | 884mg295% | 0mg0% | +884mg |
| Carbohydrates | 1.4g1% | 21g8% | <0.1g |
| Dietary Fiber | 0g0% | 2.8g10% | <0.1g |
| Sugars | 0.93g | 0.87g | +<0.1g |
| ✨Vitamins | |||
| Vitamin A | 194mcg22% | 0mcg0% | +194mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 1.7mcg9% | 0mcg0% | +1.7mcg |
| Vitamin E | 1.3mg9% | 0.63mg4% | +0.71mg |
| Vitamin K | 0.40mcg0% | 0mcg0% | +0.40mcg |
| Vitamin B6 | 0.25mg15% | 0.12mg7% | +0.13mg |
| Vitamin B12 | 5.4mcg225% | 0mcg0% | +5.4mcg |
| Folate | 80mcg20% | 42mcg11% | +38mcg |
| Thiamin (B1) | 0.16mg13% | 0.11mg9% | +<0.1mg |
| Riboflavin (B2) | 0.40mg31% | 0.11mg8% | +0.29mg |
| Niacin (B3) | 0.20mg1% | 0.41mg3% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 146mg6% | 7.0mg0% | +139mg |
| Calcium | 64mg5% | 17mg1% | +47mg |
| Iron | 3.9mg21% | 1.5mg8% | +2.4mg |
| Potassium | 222mg5% | 172mg4% | +50mg |
| Phosphorus | 220mg18% | 152mg12% | +68mg |
| Magnesium | 17mg4% | 64mg15% | <0.1mg |
| Zinc | 1.4mg13% | 1.1mg10% | +0.32mg |
| Copper | <0.1mg7% | 0.19mg21% | <0.1mg |
| Manganese | <0.1mg2% | 0.63mg27% | <0.1mg |
| Selenium | 36mcg66% | 2.8mcg5% | +34mcg |
🔬Nutritional Analysis
Calories: Quinoa is significantly lower in calories at just 120 kcal per 100g compared to 185 kcal for Egg Duck Whole — that's 54% fewer calories, making Quinoa the better choice for calorie-conscious diets.
Protein: Egg Duck Whole provides more protein with 12.8g versus 4.4g 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 1.92g 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. Quinoa has less saturated fat (0.231g vs 3.68g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Egg Duck Whole: 194mcg vs 0mcg), Vitamin D (Egg Duck Whole: 1.7mcg vs 0mcg), Vitamin K (Egg Duck Whole: 0.4mcg vs 0mcg).
Key Minerals: Notable mineral differences include Sodium (Egg Duck Whole: 146mg vs 7mg), Manganese (Quinoa: 0.631mg vs 0.038mg), Selenium (Egg Duck Whole: 36.4mcg vs 2.8mcg).
Diet Suitability: Egg Duck Whole fits a low-carb or keto diet. Quinoa fits a low-fat diet. Quinoa fits a low-sodium diet.