Egg Duck WholevsSquash Winter Acorn
🎯When to Eat What
Goal-based picks for Egg Duck Whole vs Squash Winter Acorn
Go with Squash Winter Acorn at just 40 kcal per 100g — 78% 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.
Squash Winter Acorn 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.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Egg Duck Whole | Squash Winter Acorn | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 185kcal9% | 40kcal2% | +145kcal |
| Protein | 13g26% | 0.80g2% | +12g |
| Total Fat | 14g18% | 0.10g0% | +14g |
| Saturated Fat | 3.7g18% | <0.1g0% | +3.7g |
| Trans Fat | — | 0g | — |
| Cholesterol | 884mg295% | 0mg0% | +884mg |
| Carbohydrates | 1.4g1% | 10g4% | <0.1g |
| Dietary Fiber | 0g0% | 1.5g5% | <0.1g |
| Sugars | 0.93g | — | — |
| ✨Vitamins | |||
| Vitamin A | 194mcg22% | 18mcg2% | +176mcg |
| Vitamin C | 0mg0% | 11mg12% | <0.1mg |
| Vitamin D | 1.7mcg9% | 0mcg0% | +1.7mcg |
| Vitamin E | 1.3mg9% | — | — |
| Vitamin K | 0.40mcg0% | — | — |
| Vitamin B6 | 0.25mg15% | 0.15mg9% | +<0.1mg |
| Vitamin B12 | 5.4mcg225% | 0mcg0% | +5.4mcg |
| Folate | 80mcg20% | 17mcg4% | +63mcg |
| Thiamin (B1) | 0.16mg13% | 0.14mg12% | +<0.1mg |
| Riboflavin (B2) | 0.40mg31% | <0.1mg1% | +0.39mg |
| Niacin (B3) | 0.20mg1% | 0.70mg4% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 146mg6% | 3.0mg0% | +143mg |
| Calcium | 64mg5% | 33mg3% | +31mg |
| Iron | 3.9mg21% | 0.70mg4% | +3.2mg |
| Potassium | 222mg5% | 347mg7% | <0.1mg |
| Phosphorus | 220mg18% | 36mg3% | +184mg |
| Magnesium | 17mg4% | 32mg8% | <0.1mg |
| Zinc | 1.4mg13% | 0.13mg1% | +1.3mg |
| Copper | <0.1mg7% | <0.1mg7% | <0.1mg |
| Manganese | <0.1mg2% | 0.17mg7% | <0.1mg |
| Selenium | 36mcg66% | 0.50mcg1% | +36mcg |
🔬Nutritional Analysis
Calories: Squash Winter Acorn is significantly lower in calories at just 40 kcal per 100g compared to 185 kcal for Egg Duck Whole — that's 363% fewer calories, making Squash Winter Acorn the better choice for calorie-conscious diets.
Protein: Egg Duck Whole provides more protein with 12.8g versus 0.8g per 100g. In terms of protein-to-calorie efficiency, Egg Duck Whole offers better value for building and maintaining muscle.
Fat: Egg Duck Whole has more fat (13.8g vs 0.1g 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. Squash Winter Acorn has less saturated fat (0.021g vs 3.68g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Squash Winter Acorn: 11mg 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 0.5mcg), Sodium (Egg Duck Whole: 146mg vs 3mg), Zinc (Egg Duck Whole: 1.41mg vs 0.13mg).
Diet Suitability: Egg Duck Whole fits a low-carb or keto diet. Squash Winter Acorn fits a low-fat diet. Squash Winter Acorn fits a low-sodium diet.