Egg Duck WholevsSeeds Sunflower Seed Kernels
🎯When to Eat What
Goal-based picks for Egg Duck Whole vs Seeds Sunflower Seed Kernels
Go with Egg Duck Whole at just 185 kcal per 100g — 68% fewer calories.
Seeds Sunflower Seed Kernels will keep you satisfied longer with 8.6g fiber, 20.8g protein, 51.5g fat — fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Seeds Sunflower Seed Kernels packs 20.8g of protein per 100g (14% of calories from protein) — the better pick for muscle growth and recovery.
Seeds Sunflower Seed Kernels is the heart-friendlier option with 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.
Seeds Sunflower Seed Kernels provides 645mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Egg Duck Whole | Seeds Sunflower Seed Kernels | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 185kcal9% | 584kcal29% | <0.1kcal |
| Protein | 13g26% | 21g42% | <0.1g |
| Total Fat | 14g18% | 52g66% | <0.1g |
| Saturated Fat | 3.7g18% | 4.5g22% | <0.1g |
| Cholesterol | 884mg295% | 0mg0% | +884mg |
| Carbohydrates | 1.4g1% | 20g7% | <0.1g |
| Dietary Fiber | 0g0% | 8.6g31% | <0.1g |
| Sugars | 0.93g | 2.6g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 194mcg22% | 3.0mcg0% | +191mcg |
| Vitamin C | 0mg0% | 1.4mg2% | <0.1mg |
| Vitamin D | 1.7mcg9% | 0mcg0% | +1.7mcg |
| Vitamin E | 1.3mg9% | 35mg235% | <0.1mg |
| Vitamin K | 0.40mcg0% | 0mcg0% | +0.40mcg |
| Vitamin B6 | 0.25mg15% | 1.3mg79% | <0.1mg |
| Vitamin B12 | 5.4mcg225% | 0mcg0% | +5.4mcg |
| Folate | 80mcg20% | 227mcg57% | <0.1mcg |
| Thiamin (B1) | 0.16mg13% | 1.5mg123% | <0.1mg |
| Riboflavin (B2) | 0.40mg31% | 0.35mg27% | +<0.1mg |
| Niacin (B3) | 0.20mg1% | 8.3mg52% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 146mg6% | 9.0mg0% | +137mg |
| Calcium | 64mg5% | 78mg6% | <0.1mg |
| Iron | 3.9mg21% | 5.3mg29% | <0.1mg |
| Potassium | 222mg5% | 645mg14% | <0.1mg |
| Phosphorus | 220mg18% | 660mg53% | <0.1mg |
| Magnesium | 17mg4% | 325mg77% | <0.1mg |
| Zinc | 1.4mg13% | 5.0mg45% | <0.1mg |
| Copper | <0.1mg7% | 1.8mg200% | <0.1mg |
| Manganese | <0.1mg2% | 1.9mg85% | <0.1mg |
| Selenium | 36mcg66% | 53mcg96% | <0.1mcg |
🔬Nutritional Analysis
Calories: Egg Duck Whole is significantly lower in calories at just 185 kcal per 100g compared to 584 kcal for Seeds Sunflower Seed Kernels — that's 216% fewer calories, making Egg Duck Whole the better choice for calorie-conscious diets.
Protein: Seeds Sunflower Seed Kernels provides more protein with 20.8g 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 51.5g.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Seeds Sunflower Seed Kernels: 1.4mg vs 0mg), Vitamin D (Egg Duck Whole: 1.7mcg vs 0mcg), Vitamin K (Egg Duck Whole: 0.4mcg vs 0mcg).
Key Minerals: Notable mineral differences include Manganese (Seeds Sunflower Seed Kernels: 1.95mg vs 0.038mg), Copper (Seeds Sunflower Seed Kernels: 1.8mg vs 0.062mg), Magnesium (Seeds Sunflower Seed Kernels: 325mg vs 17mg).
Diet Suitability: Egg Duck Whole fits a low-carb or keto diet. Seeds Sunflower Seed Kernels fits a high-protein diet. Seeds Sunflower Seed Kernels fits a low-sodium diet. Seeds Sunflower Seed Kernels fits a high-fiber diet.