Egg Duck WholevsFish Tilapia
🎯When to Eat What
Goal-based picks for Egg Duck Whole vs Fish Tilapia
Go with Fish Tilapia at just 96 kcal per 100g — 48% fewer calories.
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 Tilapia packs 20.1g of protein per 100g (84% of calories from protein) — the better pick for muscle growth and recovery.
Fish Tilapia 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.
Fish Tilapia provides 302mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Egg Duck Whole | Fish Tilapia | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 185kcal9% | 96kcal5% | +89kcal |
| Protein | 13g26% | 20g40% | <0.1g |
| Total Fat | 14g18% | 1.7g2% | +12g |
| Saturated Fat | 3.7g18% | 0.58g3% | +3.1g |
| Cholesterol | 884mg295% | 50mg17% | +834mg |
| Carbohydrates | 1.4g1% | 0g0% | +1.4g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0.93g | 0g | +0.93g |
| ✨Vitamins | |||
| Vitamin A | 194mcg22% | 0mcg0% | +194mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 1.7mcg9% | 3.1mcg16% | <0.1mcg |
| Vitamin E | 1.3mg9% | 0.40mg3% | +0.94mg |
| Vitamin K | 0.40mcg0% | 1.4mcg1% | <0.1mcg |
| Vitamin B6 | 0.25mg15% | 0.16mg10% | +<0.1mg |
| Vitamin B12 | 5.4mcg225% | 1.6mcg66% | +3.8mcg |
| Folate | 80mcg20% | 24mcg6% | +56mcg |
| Thiamin (B1) | 0.16mg13% | <0.1mg3% | +0.11mg |
| Riboflavin (B2) | 0.40mg31% | <0.1mg5% | +0.34mg |
| Niacin (B3) | 0.20mg1% | 3.9mg24% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 146mg6% | 52mg2% | +94mg |
| Calcium | 64mg5% | 10mg1% | +54mg |
| Iron | 3.9mg21% | 0.56mg3% | +3.3mg |
| Potassium | 222mg5% | 302mg6% | <0.1mg |
| Phosphorus | 220mg18% | 170mg14% | +50mg |
| Magnesium | 17mg4% | 27mg6% | <0.1mg |
| Zinc | 1.4mg13% | 0.33mg3% | +1.1mg |
| Copper | <0.1mg7% | <0.1mg8% | <0.1mg |
| Manganese | <0.1mg2% | <0.1mg2% | +<0.1mg |
| Selenium | 36mcg66% | 42mcg76% | <0.1mcg |
🔬Nutritional Analysis
Calories: Fish Tilapia is significantly lower in calories at just 96 kcal per 100g compared to 185 kcal for Egg Duck Whole — that's 93% fewer calories, making Fish Tilapia the better choice for calorie-conscious diets.
Protein: Fish Tilapia provides more protein with 20.1g versus 12.8g per 100g. In terms of protein-to-calorie efficiency, Fish Tilapia offers better value for building and maintaining muscle.
Fat: Egg Duck Whole has more fat (13.8g vs 1.7g 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 Tilapia has less saturated fat (0.585g vs 3.68g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Egg Duck Whole: 194mcg vs 0mcg), Niacin (B3) (Fish Tilapia: 3.9mg vs 0.2mg), Riboflavin (B2) (Egg Duck Whole: 0.404mg vs 0.063mg).
Key Minerals: Notable mineral differences include Iron (Egg Duck Whole: 3.85mg vs 0.56mg), Calcium (Egg Duck Whole: 64mg vs 10mg), Zinc (Egg Duck Whole: 1.41mg vs 0.33mg).
Diet Suitability: Both fit a low-carb or keto diet. Fish Tilapia fits a high-protein diet. Fish Tilapia fits a low-fat diet. Fish Tilapia fits a low-sodium diet.