Egg Duck WholevsFish Trout Rainbow Wild Raw
🎯When to Eat What
Goal-based picks for Egg Duck Whole vs Fish Trout Rainbow Wild Raw
Go with Fish Trout Rainbow Wild Raw at just 119 kcal per 100g — 36% 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 Trout Rainbow Wild Raw packs 20.5g of protein per 100g (69% of calories from protein) — the better pick for muscle growth and recovery.
Fish Trout Rainbow Wild Raw 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 Trout Rainbow Wild Raw provides 481mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Egg Duck Whole | Fish Trout Rainbow Wild Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 185kcal9% | 119kcal6% | +66kcal |
| Protein | 13g26% | 21g41% | <0.1g |
| Total Fat | 14g18% | 3.5g4% | +10g |
| Saturated Fat | 3.7g18% | 0.72g4% | +3.0g |
| Cholesterol | 884mg295% | 59mg20% | +825mg |
| Carbohydrates | 1.4g1% | 0g0% | +1.4g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0.93g | — | — |
| ✨Vitamins | |||
| Vitamin A | 194mcg22% | 19mcg2% | +175mcg |
| Vitamin C | 0mg0% | 2.4mg3% | <0.1mg |
| Vitamin D | 1.7mcg9% | — | — |
| Vitamin E | 1.3mg9% | — | — |
| Vitamin K | 0.40mcg0% | — | — |
| Vitamin B6 | 0.25mg15% | 0.41mg24% | <0.1mg |
| Vitamin B12 | 5.4mcg225% | 4.5mcg185% | +0.95mcg |
| Folate | 80mcg20% | 12mcg3% | +68mcg |
| Thiamin (B1) | 0.16mg13% | 0.12mg10% | +<0.1mg |
| Riboflavin (B2) | 0.40mg31% | 0.10mg8% | +0.30mg |
| Niacin (B3) | 0.20mg1% | 5.4mg34% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 146mg6% | 31mg1% | +115mg |
| Calcium | 64mg5% | 67mg5% | <0.1mg |
| Iron | 3.9mg21% | 0.70mg4% | +3.2mg |
| Potassium | 222mg5% | 481mg10% | <0.1mg |
| Phosphorus | 220mg18% | 271mg22% | <0.1mg |
| Magnesium | 17mg4% | 31mg7% | <0.1mg |
| Zinc | 1.4mg13% | 1.1mg10% | +0.33mg |
| Copper | <0.1mg7% | 0.11mg12% | <0.1mg |
| Manganese | <0.1mg2% | 0.16mg7% | <0.1mg |
| Selenium | 36mcg66% | 13mcg23% | +24mcg |
🔬Nutritional Analysis
Calories: Fish Trout Rainbow Wild Raw is significantly lower in calories at just 119 kcal per 100g compared to 185 kcal for Egg Duck Whole — that's 55% fewer calories, making Fish Trout Rainbow Wild Raw the better choice for calorie-conscious diets.
Protein: Fish Trout Rainbow Wild Raw provides more protein with 20.5g versus 12.8g per 100g. In terms of protein-to-calorie efficiency, Fish Trout Rainbow Wild Raw offers better value for building and maintaining muscle.
Fat: Egg Duck Whole has more fat (13.8g vs 3.46g 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 Trout Rainbow Wild Raw has less saturated fat (0.722g vs 3.68g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Fish Trout Rainbow Wild Raw: 2.4mg vs 0mg), Niacin (B3) (Fish Trout Rainbow Wild Raw: 5.38mg vs 0.2mg), Vitamin A (Egg Duck Whole: 194mcg vs 19mcg).
Key Minerals: Notable mineral differences include Iron (Egg Duck Whole: 3.85mg vs 0.7mg), Sodium (Egg Duck Whole: 146mg vs 31mg), Manganese (Fish Trout Rainbow Wild Raw: 0.158mg vs 0.038mg).
Diet Suitability: Both fit a low-carb or keto diet. Fish Trout Rainbow Wild Raw fits a high-protein diet. Fish Trout Rainbow Wild Raw fits a low-sodium diet.