Egg Duck WholevsSoybeans Green
🎯When to Eat What
Goal-based picks for Egg Duck Whole vs Soybeans Green
Go with Soybeans Green at just 147 kcal per 100g — 21% fewer calories.
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.
Soybeans Green has both iron (3.55mg) and vitamin C (29mg) — vitamin C can boost iron absorption by up to 6x, making this a naturally efficient pairing.
Soybeans Green is the heart-friendlier option with lower saturated fat, 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.
Soybeans Green provides 620mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Egg Duck Whole | Soybeans Green | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 185kcal9% | 147kcal7% | +38kcal |
| Protein | 13g26% | 13g26% | <0.1g |
| Total Fat | 14g18% | 6.8g9% | +7.0g |
| Saturated Fat | 3.7g18% | 0.79g4% | +2.9g |
| Trans Fat | — | 0g | — |
| Cholesterol | 884mg295% | 0mg0% | +884mg |
| Carbohydrates | 1.4g1% | 11g4% | <0.1g |
| Dietary Fiber | 0g0% | 4.2g15% | <0.1g |
| Sugars | 0.93g | — | — |
| ✨Vitamins | |||
| Vitamin A | 194mcg22% | 9.0mcg1% | +185mcg |
| Vitamin C | 0mg0% | 29mg32% | <0.1mg |
| Vitamin D | 1.7mcg9% | 0mcg0% | +1.7mcg |
| Vitamin E | 1.3mg9% | — | — |
| Vitamin K | 0.40mcg0% | — | — |
| Vitamin B6 | 0.25mg15% | <0.1mg4% | +0.18mg |
| Vitamin B12 | 5.4mcg225% | 0mcg0% | +5.4mcg |
| Folate | 80mcg20% | 165mcg41% | <0.1mcg |
| Thiamin (B1) | 0.16mg13% | 0.43mg36% | <0.1mg |
| Riboflavin (B2) | 0.40mg31% | 0.17mg13% | +0.23mg |
| Niacin (B3) | 0.20mg1% | 1.6mg10% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 146mg6% | 15mg1% | +131mg |
| Calcium | 64mg5% | 197mg15% | <0.1mg |
| Iron | 3.9mg21% | 3.5mg20% | +0.30mg |
| Potassium | 222mg5% | 620mg13% | <0.1mg |
| Phosphorus | 220mg18% | 194mg16% | +26mg |
| Magnesium | 17mg4% | 65mg15% | <0.1mg |
| Zinc | 1.4mg13% | 0.99mg9% | +0.42mg |
| Copper | <0.1mg7% | 0.13mg14% | <0.1mg |
| Manganese | <0.1mg2% | 0.55mg24% | <0.1mg |
| Selenium | 36mcg66% | 1.5mcg3% | +35mcg |
🔬Nutritional Analysis
Calories: Soybeans Green is moderately lower in calories than Egg Duck Whole, containing 147 kcal compared to 185 kcal per 100g (26% fewer calories).
Protein: Both are similar in protein content, with Egg Duck Whole providing 12.8g and Soybeans Green providing 13g per 100g.
Fat: Egg Duck Whole has more fat (13.8g vs 6.8g 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. Soybeans Green has less saturated fat (0.786g vs 3.68g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Soybeans Green: 29mg 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 Selenium (Egg Duck Whole: 36.4mcg vs 1.5mcg), Manganese (Soybeans Green: 0.547mg vs 0.038mg), Sodium (Egg Duck Whole: 146mg vs 15mg).
Diet Suitability: Egg Duck Whole fits a low-carb or keto diet. Soybeans Green fits a low-sodium diet.