Egg Duck WholevsFish Tuna Salad
ðŊWhen to Eat What
Goal-based picks for Egg Duck Whole vs Fish Tuna Salad
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.
Fish Tuna Salad packs 16g of protein per 100g (34% of calories from protein) â the better pick for muscle growth and recovery.
Fish Tuna Salad is the heart-friendlier option with lower saturated fat.
Egg Duck Whole has 884mg cholesterol per 100g, but current research shows dietary cholesterol has minimal effect on blood cholesterol for most people â it's saturated and trans fats that matter more.
Egg Duck Whole provides 64mg of calcium per 100g â a much better source for bone health.
Egg Duck Whole has 3.85mg of iron per 100g â important for energy levels and preventing iron-deficiency anemia.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Egg Duck Whole | Fish Tuna Salad | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 185kcal9% | 187kcal9% | <0.1kcal |
| Protein | 13g26% | 16g32% | <0.1g |
| Total Fat | 14g18% | 9.3g12% | +4.5g |
| Saturated Fat | 3.7g18% | 1.5g8% | +2.1g |
| Cholesterol | 884mg295% | 13mg4% | +871mg |
| Carbohydrates | 1.4g1% | 9.4g3% | <0.1g |
| Dietary Fiber | 0g0% | 0g0% | â |
| Sugars | 0.93g | â | â |
| âĻVitamins | |||
| Vitamin A | 194mcg22% | 24mcg3% | +170mcg |
| Vitamin C | 0mg0% | 2.2mg2% | <0.1mg |
| Vitamin D | 1.7mcg9% | â | â |
| Vitamin E | 1.3mg9% | â | â |
| Vitamin K | 0.40mcg0% | â | â |
| Vitamin B6 | 0.25mg15% | <0.1mg5% | +0.17mg |
| Vitamin B12 | 5.4mcg225% | 1.2mcg50% | +4.2mcg |
| Folate | 80mcg20% | 8.0mcg2% | +72mcg |
| Thiamin (B1) | 0.16mg13% | <0.1mg3% | +0.13mg |
| Riboflavin (B2) | 0.40mg31% | <0.1mg5% | +0.33mg |
| Niacin (B3) | 0.20mg1% | 6.7mg42% | <0.1mg |
| ðķMinerals | |||
| Sodium | 146mg6% | 402mg17% | <0.1mg |
| Calcium | 64mg5% | 17mg1% | +47mg |
| Iron | 3.9mg21% | 1.0mg6% | +2.9mg |
| Potassium | 222mg5% | 178mg4% | +44mg |
| Phosphorus | 220mg18% | 178mg14% | +42mg |
| Magnesium | 17mg4% | 19mg5% | <0.1mg |
| Zinc | 1.4mg13% | 0.56mg5% | +0.85mg |
| Copper | <0.1mg7% | 0.14mg16% | <0.1mg |
| Manganese | <0.1mg2% | <0.1mg2% | <0.1mg |
| Selenium | 36mcg66% | 41mcg75% | <0.1mcg |
ðŽNutritional Analysis
Calories: Egg Duck Whole and Fish Tuna Salad have nearly identical calorie content at 185 and 187 kcal per 100g respectively.
Protein: Fish Tuna Salad provides more protein with 16g versus 12.8g per 100g. In terms of protein-to-calorie efficiency, Fish Tuna Salad offers better value for building and maintaining muscle.
Fat: Egg Duck Whole has more fat (13.8g vs 9.26g 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. Fish Tuna Salad has less saturated fat (1.54g vs 3.68g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Fish Tuna Salad: 2.2mg vs 0mg), Niacin (B3) (Fish Tuna Salad: 6.7mg vs 0.2mg), Folate (Egg Duck Whole: 80mcg vs 8mcg).
Key Minerals: Notable mineral differences include Iron (Egg Duck Whole: 3.85mg vs 1mg), Calcium (Egg Duck Whole: 64mg vs 17mg), Sodium (Fish Tuna Salad: 402mg vs 146mg).
Diet Suitability: Egg Duck Whole fits a low-carb or keto diet.