Egg Duck WholevsLentils
🎯When to Eat What
Goal-based picks for Egg Duck Whole vs Lentils
Go with Egg Duck Whole at just 185 kcal per 100g — 47% fewer calories.
Lentils will keep you satisfied longer with 10.7g fiber, 24.6g protein — 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.
Lentils packs 24.6g of protein per 100g (28% of calories from protein) — the better pick for muscle growth and recovery.
Lentils is the heart-friendlier option with lower saturated fat, less sodium, more fiber, 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.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Egg Duck Whole | Lentils | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 185kcal9% | 352kcal18% | <0.1kcal |
| Protein | 13g26% | 25g49% | <0.1g |
| Total Fat | 14g18% | 1.1g1% | +13g |
| Saturated Fat | 3.7g18% | 0.15g1% | +3.5g |
| Trans Fat | — | 0g | — |
| Cholesterol | 884mg295% | 0mg0% | +884mg |
| Carbohydrates | 1.4g1% | 63g23% | <0.1g |
| Dietary Fiber | 0g0% | 11g38% | <0.1g |
| Sugars | 0.93g | 2.0g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 194mcg22% | 2.0mcg0% | +192mcg |
| Vitamin C | 0mg0% | 4.5mg5% | <0.1mg |
| Vitamin D | 1.7mcg9% | 0mcg0% | +1.7mcg |
| Vitamin E | 1.3mg9% | 0.49mg3% | +0.85mg |
| Vitamin K | 0.40mcg0% | 5.0mcg4% | <0.1mcg |
| Vitamin B6 | 0.25mg15% | 0.54mg32% | <0.1mg |
| Vitamin B12 | 5.4mcg225% | 0mcg0% | +5.4mcg |
| Folate | 80mcg20% | 479mcg120% | <0.1mcg |
| Thiamin (B1) | 0.16mg13% | 0.87mg73% | <0.1mg |
| Riboflavin (B2) | 0.40mg31% | 0.21mg16% | +0.19mg |
| Niacin (B3) | 0.20mg1% | 2.6mg16% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 146mg6% | 6.0mg0% | +140mg |
| Calcium | 64mg5% | 35mg3% | +29mg |
| Iron | 3.9mg21% | 6.5mg36% | <0.1mg |
| Potassium | 222mg5% | 677mg14% | <0.1mg |
| Phosphorus | 220mg18% | 281mg22% | <0.1mg |
| Magnesium | 17mg4% | 47mg11% | <0.1mg |
| Zinc | 1.4mg13% | 3.3mg30% | <0.1mg |
| Copper | <0.1mg7% | 0.75mg84% | <0.1mg |
| Manganese | <0.1mg2% | 1.4mg60% | <0.1mg |
| Selenium | 36mcg66% | 0.10mcg0% | +36mcg |
🔬Nutritional Analysis
Calories: Egg Duck Whole is significantly lower in calories at just 185 kcal per 100g compared to 352 kcal for Lentils — that's 90% fewer calories, making Egg Duck Whole the better choice for calorie-conscious diets.
Protein: Lentils provides more protein with 24.6g versus 12.8g per 100g. In terms of protein-to-calorie efficiency, Lentils offers better value for building and maintaining muscle.
Fat: Egg Duck Whole has more fat (13.8g vs 1.06g 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. Lentils has less saturated fat (0.154g vs 3.68g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Lentils: 4.5mg vs 0mg), Vitamin D (Egg Duck Whole: 1.7mcg vs 0mcg), Vitamin B12 (Egg Duck Whole: 5.4mcg vs 0mcg).
Key Minerals: Notable mineral differences include Selenium (Egg Duck Whole: 36.4mcg vs 0.1mcg), Manganese (Lentils: 1.39mg vs 0.038mg), Sodium (Egg Duck Whole: 146mg vs 6mg).
Diet Suitability: Egg Duck Whole fits a low-carb or keto diet. Lentils fits a high-protein diet. Lentils fits a low-fat diet. Lentils fits a low-sodium diet. Lentils fits a high-fiber diet.