Egg Duck WholevsFish Lingcod
🎯When to Eat What
Goal-based picks for Egg Duck Whole vs Fish Lingcod
Go with Fish Lingcod at just 85 kcal per 100g — 54% 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.
Fish Lingcod packs 17.7g of protein per 100g (83% of calories from protein) — the better pick for muscle growth and recovery.
Fish Lingcod is the heart-friendlier option with lower saturated fat, less sodium, 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 | Fish Lingcod | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 185kcal9% | 85kcal4% | +100kcal |
| Protein | 13g26% | 18g35% | <0.1g |
| Total Fat | 14g18% | 1.1g1% | +13g |
| Saturated Fat | 3.7g18% | 0.20g1% | +3.5g |
| Cholesterol | 884mg295% | 52mg17% | +832mg |
| Carbohydrates | 1.4g1% | 0g0% | +1.4g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0.93g | — | — |
| ✨Vitamins | |||
| Vitamin A | 194mcg22% | 15mcg2% | +179mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 1.7mcg9% | — | — |
| Vitamin E | 1.3mg9% | — | — |
| Vitamin K | 0.40mcg0% | — | — |
| Vitamin B6 | 0.25mg15% | 0.30mg18% | <0.1mg |
| Vitamin B12 | 5.4mcg225% | 3.6mcg150% | +1.8mcg |
| Folate | 80mcg20% | 9.0mcg2% | +71mcg |
| Thiamin (B1) | 0.16mg13% | <0.1mg3% | +0.13mg |
| Riboflavin (B2) | 0.40mg31% | 0.11mg9% | +0.29mg |
| Niacin (B3) | 0.20mg1% | 1.9mg12% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 146mg6% | 59mg3% | +87mg |
| Calcium | 64mg5% | 14mg1% | +50mg |
| Iron | 3.9mg21% | 0.32mg2% | +3.5mg |
| Potassium | 222mg5% | 437mg9% | <0.1mg |
| Phosphorus | 220mg18% | 201mg16% | +19mg |
| Magnesium | 17mg4% | 26mg6% | <0.1mg |
| Zinc | 1.4mg13% | 0.45mg4% | +0.96mg |
| Copper | <0.1mg7% | <0.1mg3% | +<0.1mg |
| Manganese | <0.1mg2% | <0.1mg1% | +<0.1mg |
| Selenium | 36mcg66% | 37mcg66% | <0.1mcg |
🔬Nutritional Analysis
Calories: Fish Lingcod is significantly lower in calories at just 85 kcal per 100g compared to 185 kcal for Egg Duck Whole — that's 118% fewer calories, making Fish Lingcod the better choice for calorie-conscious diets.
Protein: Fish Lingcod provides more protein with 17.7g versus 12.8g per 100g. In terms of protein-to-calorie efficiency, Fish Lingcod offers better value for building and maintaining muscle.
Fat: Egg Duck Whole has more fat (13.8g vs 1.06g 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. Fish Lingcod has less saturated fat (0.197g vs 3.68g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Egg Duck Whole: 194mcg vs 15mcg), Folate (Egg Duck Whole: 80mcg vs 9mcg), Niacin (B3) (Fish Lingcod: 1.9mg vs 0.2mg).
Key Minerals: Notable mineral differences include Iron (Egg Duck Whole: 3.85mg vs 0.32mg), Calcium (Egg Duck Whole: 64mg vs 14mg), Zinc (Egg Duck Whole: 1.41mg vs 0.45mg).
Diet Suitability: Both fit a low-carb or keto diet. Fish Lingcod fits a low-fat diet. Fish Lingcod fits a low-sodium diet.