Egg Duck WholevsTofu Fried
🎯When to Eat What
Goal-based picks for Egg Duck Whole vs Tofu Fried
Go with Egg Duck Whole at just 185 kcal per 100g — 31% fewer calories.
Tofu Fried will keep you satisfied longer with 3.9g fiber, 18.8g protein, 20.2g fat — fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Tofu Fried packs 18.8g of protein per 100g (28% of calories from protein) — the better pick for muscle growth and recovery.
Tofu Fried is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
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.
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 | Tofu Fried | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 185kcal9% | 270kcal14% | <0.1kcal |
| Protein | 13g26% | 19g38% | <0.1g |
| Total Fat | 14g18% | 20g26% | <0.1g |
| Saturated Fat | 3.7g18% | 2.9g15% | +0.76g |
| Trans Fat | — | 0g | — |
| Cholesterol | 884mg295% | 0mg0% | +884mg |
| Carbohydrates | 1.4g1% | 8.9g3% | <0.1g |
| Dietary Fiber | 0g0% | 3.9g14% | <0.1g |
| Sugars | 0.93g | 2.7g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 194mcg22% | 1.0mcg0% | +193mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 1.7mcg9% | 0mcg0% | +1.7mcg |
| Vitamin E | 1.3mg9% | <0.1mg0% | +1.3mg |
| Vitamin K | 0.40mcg0% | 7.8mcg7% | <0.1mcg |
| Vitamin B6 | 0.25mg15% | <0.1mg6% | +0.15mg |
| Vitamin B12 | 5.4mcg225% | 0mcg0% | +5.4mcg |
| Folate | 80mcg20% | 27mcg7% | +53mcg |
| Thiamin (B1) | 0.16mg13% | 0.17mg14% | <0.1mg |
| Riboflavin (B2) | 0.40mg31% | <0.1mg4% | +0.35mg |
| Niacin (B3) | 0.20mg1% | 0.10mg1% | +0.10mg |
| 🔶Minerals | |||
| Sodium | 146mg6% | 16mg1% | +130mg |
| Calcium | 64mg5% | 372mg29% | <0.1mg |
| Iron | 3.9mg21% | 4.9mg27% | <0.1mg |
| Potassium | 222mg5% | 146mg3% | +76mg |
| Phosphorus | 220mg18% | 287mg23% | <0.1mg |
| Magnesium | 17mg4% | 60mg14% | <0.1mg |
| Zinc | 1.4mg13% | 2.0mg18% | <0.1mg |
| Copper | <0.1mg7% | 0.40mg44% | <0.1mg |
| Manganese | <0.1mg2% | 1.5mg65% | <0.1mg |
| Selenium | 36mcg66% | 29mcg52% | +7.9mcg |
🔬Nutritional Analysis
Calories: Egg Duck Whole is significantly lower in calories at just 185 kcal per 100g compared to 270 kcal for Tofu Fried — that's 46% fewer calories, making Egg Duck Whole the better choice for calorie-conscious diets.
Protein: Tofu Fried provides more protein with 18.8g versus 12.8g per 100g. In terms of protein-to-calorie efficiency, Tofu Fried 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 20.2g.
Key Vitamins: The most notable vitamin differences are in Vitamin D (Egg Duck Whole: 1.7mcg vs 0mcg), Vitamin B12 (Egg Duck Whole: 5.4mcg vs 0mcg), Vitamin A (Egg Duck Whole: 194mcg vs 1mcg).
Key Minerals: Notable mineral differences include Manganese (Tofu Fried: 1.5mg vs 0.038mg), Sodium (Egg Duck Whole: 146mg vs 16mg), Copper (Tofu Fried: 0.398mg vs 0.062mg).
Diet Suitability: Egg Duck Whole fits a low-carb or keto diet. Tofu Fried fits a low-sodium diet.