Egg Duck WholevsLettuce Red Leaf
🎯When to Eat What
Goal-based picks for Egg Duck Whole vs Lettuce Red Leaf
Go with Lettuce Red Leaf at just 13 kcal per 100g — 93% 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.
Egg Duck Whole packs 12.8g of protein per 100g (28% of calories from protein) — the better pick for muscle growth and recovery.
Lettuce Red Leaf is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
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 | Lettuce Red Leaf | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 185kcal9% | 13kcal1% | +172kcal |
| Protein | 13g26% | 1.3g3% | +11g |
| Total Fat | 14g18% | 0.22g0% | +14g |
| Saturated Fat | 3.7g18% | <0.1g0% | +3.7g |
| Trans Fat | — | 0g | — |
| Cholesterol | 884mg295% | 0mg0% | +884mg |
| Carbohydrates | 1.4g1% | 2.3g1% | <0.1g |
| Dietary Fiber | 0g0% | 0.90g3% | <0.1g |
| Sugars | 0.93g | 0.48g | +0.45g |
| ✨Vitamins | |||
| Vitamin A | 194mcg22% | 375mcg42% | <0.1mcg |
| Vitamin C | 0mg0% | 3.7mg4% | <0.1mg |
| Vitamin D | 1.7mcg9% | 0mcg0% | +1.7mcg |
| Vitamin E | 1.3mg9% | 0.15mg1% | +1.2mg |
| Vitamin K | 0.40mcg0% | 140mcg117% | <0.1mcg |
| Vitamin B6 | 0.25mg15% | 0.10mg6% | +0.15mg |
| Vitamin B12 | 5.4mcg225% | 0mcg0% | +5.4mcg |
| Folate | 80mcg20% | 36mcg9% | +44mcg |
| Thiamin (B1) | 0.16mg13% | <0.1mg5% | +<0.1mg |
| Riboflavin (B2) | 0.40mg31% | <0.1mg6% | +0.33mg |
| Niacin (B3) | 0.20mg1% | 0.32mg2% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 146mg6% | 25mg1% | +121mg |
| Calcium | 64mg5% | 33mg3% | +31mg |
| Iron | 3.9mg21% | 1.2mg7% | +2.7mg |
| Potassium | 222mg5% | 187mg4% | +35mg |
| Phosphorus | 220mg18% | 28mg2% | +192mg |
| Magnesium | 17mg4% | 12mg3% | +5.0mg |
| Zinc | 1.4mg13% | 0.20mg2% | +1.2mg |
| Copper | <0.1mg7% | <0.1mg3% | +<0.1mg |
| Manganese | <0.1mg2% | 0.20mg9% | <0.1mg |
| Selenium | 36mcg66% | 1.5mcg3% | +35mcg |
🔬Nutritional Analysis
Calories: Lettuce Red Leaf is significantly lower in calories at just 13 kcal per 100g compared to 185 kcal for Egg Duck Whole — that's 1323% fewer calories, making Lettuce Red Leaf the better choice for calorie-conscious diets.
Protein: Egg Duck Whole provides more protein with 12.8g versus 1.33g per 100g. In terms of protein-to-calorie efficiency, Lettuce Red Leaf offers better value for building and maintaining muscle.
Fat: Egg Duck Whole has more fat (13.8g vs 0.22g 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. Lettuce Red Leaf has less saturated fat (0.028g vs 3.68g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Lettuce Red Leaf: 3.7mg vs 0mg), Vitamin D (Egg Duck Whole: 1.7mcg vs 0mcg), Vitamin K (Lettuce Red Leaf: 140mcg vs 0.4mcg).
Key Minerals: Notable mineral differences include Selenium (Egg Duck Whole: 36.4mcg vs 1.5mcg), Phosphorus (Egg Duck Whole: 220mg vs 28mg), Zinc (Egg Duck Whole: 1.41mg vs 0.2mg).
Diet Suitability: Both fit a low-carb or keto diet. Lettuce Red Leaf fits a low-fat diet. Lettuce Red Leaf fits a low-sodium diet.