Egg Duck WholevsFish Mackerel Salted
🎯When to Eat What
Goal-based picks for Egg Duck Whole vs Fish Mackerel Salted
Go with Egg Duck Whole at just 185 kcal per 100g — 39% fewer calories.
Fish Mackerel Salted will keep you satisfied longer with 18.5g protein, 25.1g fat — fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Fish Mackerel Salted packs 18.5g of protein per 100g (24% of calories from protein) — the better pick for muscle growth and recovery.
Egg Duck Whole is the heart-friendlier option with lower saturated fat, less sodium.
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.
Fish Mackerel Salted provides 520mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Egg Duck Whole | Fish Mackerel Salted | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 185kcal9% | 305kcal15% | <0.1kcal |
| Protein | 13g26% | 19g37% | <0.1g |
| Total Fat | 14g18% | 25g32% | <0.1g |
| Saturated Fat | 3.7g18% | 7.2g36% | <0.1g |
| Cholesterol | 884mg295% | 95mg32% | +789mg |
| Carbohydrates | 1.4g1% | 0g0% | +1.4g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0.93g | 0g | +0.93g |
| ✨Vitamins | |||
| Vitamin A | 194mcg22% | 47mcg5% | +147mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 1.7mcg9% | 25mcg126% | <0.1mcg |
| Vitamin E | 1.3mg9% | 2.4mg16% | <0.1mg |
| Vitamin K | 0.40mcg0% | 7.8mcg7% | <0.1mcg |
| Vitamin B6 | 0.25mg15% | 0.41mg24% | <0.1mg |
| Vitamin B12 | 5.4mcg225% | 12mcg500% | <0.1mcg |
| Folate | 80mcg20% | 15mcg4% | +65mcg |
| Thiamin (B1) | 0.16mg13% | <0.1mg2% | +0.14mg |
| Riboflavin (B2) | 0.40mg31% | 0.19mg15% | +0.21mg |
| Niacin (B3) | 0.20mg1% | 3.3mg21% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 146mg6% | 4450mg193% | <0.1mg |
| Calcium | 64mg5% | 66mg5% | <0.1mg |
| Iron | 3.9mg21% | 1.4mg8% | +2.5mg |
| Potassium | 222mg5% | 520mg11% | <0.1mg |
| Phosphorus | 220mg18% | 254mg20% | <0.1mg |
| Magnesium | 17mg4% | 60mg14% | <0.1mg |
| Zinc | 1.4mg13% | 1.1mg10% | +0.31mg |
| Copper | <0.1mg7% | 0.10mg11% | <0.1mg |
| Manganese | <0.1mg2% | — | — |
| Selenium | 36mcg66% | 73mcg133% | <0.1mcg |
🔬Nutritional Analysis
Calories: Egg Duck Whole is significantly lower in calories at just 185 kcal per 100g compared to 305 kcal for Fish Mackerel Salted — that's 65% fewer calories, making Egg Duck Whole the better choice for calorie-conscious diets.
Protein: Fish Mackerel Salted provides more protein with 18.5g versus 12.8g per 100g. In terms of protein-to-calorie efficiency, Egg Duck Whole 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 25.1g. Egg Duck Whole has less saturated fat (3.68g vs 7.15g).
Key Vitamins: The most notable vitamin differences are in Vitamin K (Fish Mackerel Salted: 7.8mcg vs 0.4mcg), Niacin (B3) (Fish Mackerel Salted: 3.3mg vs 0.2mg), Vitamin D (Fish Mackerel Salted: 25.2mcg vs 1.7mcg).
Key Minerals: Notable mineral differences include Sodium (Fish Mackerel Salted: 4450mg vs 146mg), Magnesium (Fish Mackerel Salted: 60mg vs 17mg), Iron (Egg Duck Whole: 3.85mg vs 1.4mg).
Diet Suitability: Both fit a low-carb or keto diet.