Bread PotatovsEgg Duck Whole
ðŊWhen to Eat What
Goal-based picks for Bread Potato vs Egg Duck Whole
Go with Egg Duck Whole at just 185 kcal per 100g â 30% fewer calories.
Egg Duck Whole's natural fat (13.8g/100g) helps your body absorb fat-soluble nutrients like vitamin A and vitamin D â not all fat is bad, moderate amounts are essential.
Bread Potato is the heart-friendlier option with lower saturated fat, 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 â it's saturated and trans fats that matter more.
Bread Potato provides 718mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Bread Potato provides 188mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Bread Potato | Egg Duck Whole | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 266kcal13% | 185kcal9% | +81kcal |
| Protein | 13g25% | 13g26% | <0.1g |
| Total Fat | 3.1g4% | 14g18% | <0.1g |
| Saturated Fat | 0g0% | 3.7g18% | <0.1g |
| Trans Fat | 0g | â | â |
| Cholesterol | 0mg0% | 884mg295% | <0.1mg |
| Carbohydrates | 47g17% | 1.4g1% | +46g |
| Dietary Fiber | 6.3g23% | 0g0% | +6.3g |
| Sugars | 9.4g | 0.93g | +8.5g |
| âĻVitamins | |||
| Vitamin A | 24mcg3% | 194mcg22% | <0.1mcg |
| Vitamin C | 0mg0% | 0mg0% | â |
| Vitamin D | 0.10mcg1% | 1.7mcg9% | <0.1mcg |
| Vitamin E | 0.47mg3% | 1.3mg9% | <0.1mg |
| Vitamin K | 6.8mcg6% | 0.40mcg0% | +6.4mcg |
| Vitamin B6 | 0.23mg14% | 0.25mg15% | <0.1mg |
| Vitamin B12 | 0.15mcg6% | 5.4mcg225% | <0.1mcg |
| Folate | 126mcg32% | 80mcg20% | +46mcg |
| Thiamin (B1) | 0.19mg16% | 0.16mg13% | +<0.1mg |
| Riboflavin (B2) | 0.11mg8% | 0.40mg31% | <0.1mg |
| Niacin (B3) | 1.3mg8% | 0.20mg1% | +1.1mg |
| ðķMinerals | |||
| Sodium | 375mg16% | 146mg6% | +229mg |
| Calcium | 188mg14% | 64mg5% | +124mg |
| Iron | 2.3mg13% | 3.9mg21% | <0.1mg |
| Potassium | 718mg15% | 222mg5% | +496mg |
| Phosphorus | 369mg30% | 220mg18% | +149mg |
| Magnesium | 28mg7% | 17mg4% | +11mg |
| Zinc | 1.4mg13% | 1.4mg13% | +<0.1mg |
| Copper | <0.1mg10% | <0.1mg7% | +<0.1mg |
| Manganese | 0.25mg11% | <0.1mg2% | +0.21mg |
| Selenium | 9.5mcg17% | 36mcg66% | <0.1mcg |
ðŽNutritional Analysis
Calories: Egg Duck Whole is significantly lower in calories at just 185 kcal per 100g compared to 266 kcal for Bread Potato â that's 44% fewer calories, making Egg Duck Whole the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Bread Potato providing 12.5g and Egg Duck Whole providing 12.8g per 100g.
Fat: Egg Duck Whole has more fat (13.8g vs 3.13g per 100g), but the combination of fat and protein makes it more satiating â dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance. Bread Potato has less saturated fat (0g vs 3.68g).
Key Vitamins: The most notable vitamin differences are in Vitamin B12 (Egg Duck Whole: 5.4mcg vs 0.15mcg), Vitamin D (Egg Duck Whole: 1.7mcg vs 0.1mcg), Vitamin K (Bread Potato: 6.8mcg vs 0.4mcg).
Key Minerals: Notable mineral differences include Manganese (Bread Potato: 0.253mg vs 0.038mg), Selenium (Egg Duck Whole: 36.4mcg vs 9.5mcg), Potassium (Bread Potato: 718mg vs 222mg).
Diet Suitability: Egg Duck Whole fits a low-carb or keto diet. Bread Potato fits a high-fiber diet.