Cornmeal Blue (navajo)vsEgg Duck Whole
ðŊWhen to Eat What
Goal-based picks for Cornmeal Blue (navajo) vs Egg Duck Whole
Go with Egg Duck Whole at just 185 kcal per 100g â 54% fewer calories.
Cornmeal Blue (navajo) will keep you satisfied longer with 8.7g fiber, 10.4g protein, 5.44g fat â 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 â not all fat is bad, moderate amounts are essential.
Cornmeal Blue (navajo) is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Cornmeal Blue (navajo) provides 393mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Egg Duck Whole provides 64mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Cornmeal Blue (navajo) | Egg Duck Whole | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 398kcal20% | 185kcal9% | +213kcal |
| Protein | 10g21% | 13g26% | <0.1g |
| Total Fat | 5.4g7% | 14g18% | <0.1g |
| Saturated Fat | 0.89g4% | 3.7g18% | <0.1g |
| Cholesterol | â | 884mg295% | â |
| Carbohydrates | 77g28% | 1.4g1% | +75g |
| Dietary Fiber | 8.7g31% | 0g0% | +8.7g |
| Sugars | 1.8g | 0.93g | +0.88g |
| âĻVitamins | |||
| Vitamin A | â | 194mcg22% | â |
| Vitamin C | 0mg0% | 0mg0% | â |
| Vitamin D | â | 1.7mcg9% | â |
| Vitamin E | 0.73mg5% | 1.3mg9% | <0.1mg |
| Vitamin K | 0mcg0% | 0.40mcg0% | <0.1mcg |
| Vitamin B6 | 0.59mg35% | 0.25mg15% | +0.34mg |
| Vitamin B12 | â | 5.4mcg225% | â |
| Folate | 58mcg14% | 80mcg20% | <0.1mcg |
| Thiamin (B1) | 0.28mg24% | 0.16mg13% | +0.13mg |
| Riboflavin (B2) | 0.11mg8% | 0.40mg31% | <0.1mg |
| Niacin (B3) | 2.0mg13% | 0.20mg1% | +1.8mg |
| ðķMinerals | |||
| Sodium | 7.0mg0% | 146mg6% | <0.1mg |
| Calcium | 5.0mg0% | 64mg5% | <0.1mg |
| Iron | 2.9mg16% | 3.9mg21% | <0.1mg |
| Potassium | 393mg8% | 222mg5% | +171mg |
| Phosphorus | 354mg28% | 220mg18% | +134mg |
| Magnesium | 133mg32% | 17mg4% | +116mg |
| Zinc | 2.9mg26% | 1.4mg13% | +1.5mg |
| Copper | 0.22mg24% | <0.1mg7% | +0.16mg |
| Manganese | 0.76mg33% | <0.1mg2% | +0.72mg |
| Selenium | 12mcg21% | 36mcg66% | <0.1mcg |
ðŽNutritional Analysis
Calories: Egg Duck Whole is significantly lower in calories at just 185 kcal per 100g compared to 398 kcal for Cornmeal Blue (navajo) â that's 115% fewer calories, making Egg Duck Whole the better choice for calorie-conscious diets.
Protein: Egg Duck Whole provides more protein with 12.8g versus 10.4g 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 5.44g 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. Cornmeal Blue (navajo) has less saturated fat (0.886g vs 3.68g).
Key Vitamins: The most notable vitamin differences are in Vitamin K (Egg Duck Whole: 0.4mcg vs 0mcg), Niacin (B3) (Cornmeal Blue (navajo): 2.02mg vs 0.2mg), Riboflavin (B2) (Egg Duck Whole: 0.404mg vs 0.107mg).
Key Minerals: Notable mineral differences include Sodium (Egg Duck Whole: 146mg vs 7mg), Manganese (Cornmeal Blue (navajo): 0.758mg vs 0.038mg), Calcium (Egg Duck Whole: 64mg vs 5mg).
Diet Suitability: Egg Duck Whole fits a low-carb or keto diet. Cornmeal Blue (navajo) fits a low-sodium diet. Cornmeal Blue (navajo) fits a high-fiber diet.