BroccolivsEgg Duck Whole
🎯When to Eat What
Goal-based picks for Broccoli vs Egg Duck Whole
Go with Broccoli at just 31 kcal per 100g — 83% 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.
Broccoli is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Broccoli provides 303mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Broccoli | Egg Duck Whole | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 31kcal2% | 185kcal9% | <0.1kcal |
| Protein | 2.6g5% | 13g26% | <0.1g |
| Total Fat | 0.34g0% | 14g18% | <0.1g |
| Saturated Fat | <0.1g0% | 3.7g18% | <0.1g |
| Cholesterol | — | 884mg295% | — |
| Carbohydrates | 6.3g2% | 1.4g1% | +4.8g |
| Dietary Fiber | 2.4g9% | 0g0% | +2.4g |
| Sugars | — | 0.93g | — |
| ✨Vitamins | |||
| Vitamin A | 8.0mcg1% | 194mcg22% | <0.1mcg |
| Vitamin C | 91mg101% | 0mg0% | +91mg |
| Vitamin D | — | 1.7mcg9% | — |
| Vitamin E | 0.15mg1% | 1.3mg9% | <0.1mg |
| Vitamin K | 102mcg85% | 0.40mcg0% | +102mcg |
| Vitamin B6 | 0.19mg11% | 0.25mg15% | <0.1mg |
| Vitamin B12 | — | 5.4mcg225% | — |
| Folate | 65mcg16% | 80mcg20% | <0.1mcg |
| Thiamin (B1) | <0.1mg6% | 0.16mg13% | <0.1mg |
| Riboflavin (B2) | 0.11mg9% | 0.40mg31% | <0.1mg |
| Niacin (B3) | 0.64mg4% | 0.20mg1% | +0.44mg |
| 🔶Minerals | |||
| Sodium | 36mg2% | 146mg6% | <0.1mg |
| Calcium | 46mg4% | 64mg5% | <0.1mg |
| Iron | 0.69mg4% | 3.9mg21% | <0.1mg |
| Potassium | 303mg6% | 222mg5% | +81mg |
| Phosphorus | 67mg5% | 220mg18% | <0.1mg |
| Magnesium | 21mg5% | 17mg4% | +4.0mg |
| Zinc | 0.42mg4% | 1.4mg13% | <0.1mg |
| Copper | <0.1mg7% | <0.1mg7% | <0.1mg |
| Manganese | 0.20mg9% | <0.1mg2% | +0.16mg |
| Selenium | 1.6mcg3% | 36mcg66% | <0.1mcg |
🔬Nutritional Analysis
Calories: Broccoli is significantly lower in calories at just 31 kcal per 100g compared to 185 kcal for Egg Duck Whole — that's 497% fewer calories, making Broccoli the better choice for calorie-conscious diets.
Protein: Egg Duck Whole provides more protein with 12.8g versus 2.57g per 100g. In terms of protein-to-calorie efficiency, Broccoli offers better value for building and maintaining muscle.
Fat: Egg Duck Whole has more fat (13.8g vs 0.34g 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. Broccoli has less saturated fat (0.039g vs 3.68g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Broccoli: 91.3mg vs 0mg), Vitamin K (Broccoli: 102mcg vs 0.4mcg), Vitamin A (Egg Duck Whole: 194mcg vs 8mcg).
Key Minerals: Notable mineral differences include Selenium (Egg Duck Whole: 36.4mcg vs 1.6mcg), Iron (Egg Duck Whole: 3.85mg vs 0.69mg), Manganese (Broccoli: 0.197mg vs 0.038mg).
Diet Suitability: Egg Duck Whole fits a low-carb or keto diet. Broccoli fits a low-fat diet. Broccoli fits a low-sodium diet.