Egg Duck WholevsKale Raw
🎯When to Eat What
Goal-based picks for Egg Duck Whole vs Kale Raw
Go with Kale Raw at just 35 kcal per 100g — 81% fewer calories.
Egg Duck Whole will keep you satisfied longer with 12.8g protein, 13.8g fat — fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
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.
Kale Raw has both iron (1.6mg) and vitamin C (93mg) — vitamin C can boost iron absorption by up to 6x, making this a naturally efficient pairing.
Egg Duck Whole packs 12.8g of protein per 100g (28% of calories from protein) — the better pick for muscle growth and recovery.
Kale Raw provides 348mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Egg Duck Whole | Kale Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 185kcal9% | 35kcal2% | +150kcal |
| Protein | 13g26% | 2.9g6% | +9.9g |
| Total Fat | 14g18% | 1.5g2% | +12g |
| Saturated Fat | 3.7g18% | — | — |
| Cholesterol | 884mg295% | — | — |
| Carbohydrates | 1.4g1% | 4.4g2% | <0.1g |
| Dietary Fiber | 0g0% | 4.1g15% | <0.1g |
| Sugars | 0.93g | — | — |
| ✨Vitamins | |||
| Vitamin A | 194mcg22% | 241mcg27% | <0.1mcg |
| Vitamin C | 0mg0% | 93mg104% | <0.1mg |
| Vitamin D | 1.7mcg9% | — | — |
| Vitamin E | 1.3mg9% | 0.66mg4% | +0.68mg |
| Vitamin K | 0.40mcg0% | 390mcg325% | <0.1mcg |
| Vitamin B6 | 0.25mg15% | 0.15mg9% | +0.10mg |
| Vitamin B12 | 5.4mcg225% | — | — |
| Folate | 80mcg20% | 62mcg16% | +18mcg |
| Thiamin (B1) | 0.16mg13% | 0.11mg9% | +<0.1mg |
| Riboflavin (B2) | 0.40mg31% | 0.35mg27% | +<0.1mg |
| Niacin (B3) | 0.20mg1% | 1.2mg7% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 146mg6% | 53mg2% | +93mg |
| Calcium | 64mg5% | 254mg20% | <0.1mg |
| Iron | 3.9mg21% | 1.6mg9% | +2.3mg |
| Potassium | 222mg5% | 348mg7% | <0.1mg |
| Phosphorus | 220mg18% | 55mg4% | +165mg |
| Magnesium | 17mg4% | 33mg8% | <0.1mg |
| Zinc | 1.4mg13% | 0.39mg4% | +1.0mg |
| Copper | <0.1mg7% | <0.1mg6% | +<0.1mg |
| Manganese | <0.1mg2% | 0.92mg40% | <0.1mg |
| Selenium | 36mcg66% | — | — |
🔬Nutritional Analysis
Calories: Kale Raw is significantly lower in calories at just 35 kcal per 100g compared to 185 kcal for Egg Duck Whole — that's 429% fewer calories, making Kale Raw the better choice for calorie-conscious diets.
Protein: Egg Duck Whole provides more protein with 12.8g versus 2.92g per 100g. In terms of protein-to-calorie efficiency, Kale Raw offers better value for building and maintaining muscle.
Fat: Egg Duck Whole has more fat (13.8g vs 1.49g 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.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Kale Raw: 93.4mg vs 0mg), Vitamin K (Kale Raw: 390mcg vs 0.4mcg), Niacin (B3) (Kale Raw: 1.18mg vs 0.2mg).
Key Minerals: Notable mineral differences include Manganese (Kale Raw: 0.92mg vs 0.038mg), Calcium (Kale Raw: 254mg vs 64mg), Phosphorus (Egg Duck Whole: 220mg vs 55mg).
Diet Suitability: Both fit a low-carb or keto diet. Kale Raw fits a low-fat diet. Kale Raw fits a low-sodium diet.