Egg Duck WholevsHam Minced
🎯When to Eat What
Goal-based picks for Egg Duck Whole vs Ham Minced
Go with Egg Duck Whole at just 185 kcal per 100g — 30% fewer calories.
Ham Minced will keep you satisfied longer with 16.3g protein, 20.7g fat — fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Ham Minced packs 16.3g of protein per 100g (25% 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.
Ham Minced provides 311mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Egg Duck Whole | Ham Minced | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 185kcal9% | 263kcal13% | <0.1kcal |
| Protein | 13g26% | 16g33% | <0.1g |
| Total Fat | 14g18% | 21g27% | <0.1g |
| Saturated Fat | 3.7g18% | 7.2g36% | <0.1g |
| Cholesterol | 884mg295% | 70mg23% | +814mg |
| Carbohydrates | 1.4g1% | 1.8g1% | <0.1g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0.93g | 0g | +0.93g |
| ✨Vitamins | |||
| Vitamin A | 194mcg22% | 0mcg0% | +194mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 1.7mcg9% | 0.70mcg3% | +1.0mcg |
| Vitamin E | 1.3mg9% | 0.27mg2% | +1.1mg |
| Vitamin K | 0.40mcg0% | 0mcg0% | +0.40mcg |
| Vitamin B6 | 0.25mg15% | 0.26mg15% | <0.1mg |
| Vitamin B12 | 5.4mcg225% | 0.95mcg40% | +4.5mcg |
| Folate | 80mcg20% | 1.0mcg0% | +79mcg |
| Thiamin (B1) | 0.16mg13% | 0.71mg59% | <0.1mg |
| Riboflavin (B2) | 0.40mg31% | 0.19mg15% | +0.21mg |
| Niacin (B3) | 0.20mg1% | 4.2mg26% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 146mg6% | 1240mg54% | <0.1mg |
| Calcium | 64mg5% | 10mg1% | +54mg |
| Iron | 3.9mg21% | 0.79mg4% | +3.1mg |
| Potassium | 222mg5% | 311mg7% | <0.1mg |
| Phosphorus | 220mg18% | 157mg13% | +63mg |
| Magnesium | 17mg4% | 16mg4% | +1.0mg |
| Zinc | 1.4mg13% | 1.9mg17% | <0.1mg |
| Copper | <0.1mg7% | <0.1mg9% | <0.1mg |
| Manganese | <0.1mg2% | <0.1mg1% | +<0.1mg |
| Selenium | 36mcg66% | 20mcg36% | +16mcg |
🔬Nutritional Analysis
Calories: Egg Duck Whole is significantly lower in calories at just 185 kcal per 100g compared to 263 kcal for Ham Minced — that's 42% fewer calories, making Egg Duck Whole the better choice for calorie-conscious diets.
Protein: Ham Minced provides more protein with 16.3g 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 20.7g. Egg Duck Whole has less saturated fat (3.68g vs 7.18g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Egg Duck Whole: 194mcg vs 0mcg), Vitamin K (Egg Duck Whole: 0.4mcg vs 0mcg), Folate (Egg Duck Whole: 80mcg vs 1mcg).
Key Minerals: Notable mineral differences include Sodium (Ham Minced: 1240mg vs 146mg), Calcium (Egg Duck Whole: 64mg vs 10mg), Iron (Egg Duck Whole: 3.85mg vs 0.79mg).
Diet Suitability: Both fit a low-carb or keto diet.