Egg Duck WholevsSpinach
🎯When to Eat What
Goal-based picks for Egg Duck Whole vs Spinach
Go with Spinach at just 23 kcal per 100g — 88% 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.
Spinach has both iron (2.71mg) and vitamin C (28mg) — 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.
Spinach is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Egg Duck Whole | Spinach | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 185kcal9% | 23kcal1% | +162kcal |
| Protein | 13g26% | 2.9g6% | +9.9g |
| Total Fat | 14g18% | 0.39g1% | +13g |
| Saturated Fat | 3.7g18% | <0.1g0% | +3.6g |
| Trans Fat | — | 0g | — |
| Cholesterol | 884mg295% | 0mg0% | +884mg |
| Carbohydrates | 1.4g1% | 3.6g1% | <0.1g |
| Dietary Fiber | 0g0% | 2.2g8% | <0.1g |
| Sugars | 0.93g | 0.42g | +0.51g |
| ✨Vitamins | |||
| Vitamin A | 194mcg22% | 469mcg52% | <0.1mcg |
| Vitamin C | 0mg0% | 28mg31% | <0.1mg |
| Vitamin D | 1.7mcg9% | 0mcg0% | +1.7mcg |
| Vitamin E | 1.3mg9% | 2.0mg14% | <0.1mg |
| Vitamin K | 0.40mcg0% | 483mcg403% | <0.1mcg |
| Vitamin B6 | 0.25mg15% | 0.20mg11% | +<0.1mg |
| Vitamin B12 | 5.4mcg225% | 0mcg0% | +5.4mcg |
| Folate | 80mcg20% | 194mcg49% | <0.1mcg |
| Thiamin (B1) | 0.16mg13% | <0.1mg7% | +<0.1mg |
| Riboflavin (B2) | 0.40mg31% | 0.19mg15% | +0.22mg |
| Niacin (B3) | 0.20mg1% | 0.72mg5% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 146mg6% | 79mg3% | +67mg |
| Calcium | 64mg5% | 99mg8% | <0.1mg |
| Iron | 3.9mg21% | 2.7mg15% | +1.1mg |
| Potassium | 222mg5% | 558mg12% | <0.1mg |
| Phosphorus | 220mg18% | 49mg4% | +171mg |
| Magnesium | 17mg4% | 79mg19% | <0.1mg |
| Zinc | 1.4mg13% | 0.53mg5% | +0.88mg |
| Copper | <0.1mg7% | 0.13mg14% | <0.1mg |
| Manganese | <0.1mg2% | 0.90mg39% | <0.1mg |
| Selenium | 36mcg66% | 1.0mcg2% | +35mcg |
🔬Nutritional Analysis
Calories: Spinach is significantly lower in calories at just 23 kcal per 100g compared to 185 kcal for Egg Duck Whole — that's 704% fewer calories, making Spinach the better choice for calorie-conscious diets.
Protein: Egg Duck Whole provides more protein with 12.8g versus 2.86g per 100g. In terms of protein-to-calorie efficiency, Spinach offers better value for building and maintaining muscle.
Fat: Egg Duck Whole has more fat (13.8g vs 0.39g 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. Spinach has less saturated fat (0.063g vs 3.68g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Spinach: 28.1mg vs 0mg), Vitamin D (Egg Duck Whole: 1.7mcg vs 0mcg), Vitamin K (Spinach: 483mcg vs 0.4mcg).
Key Minerals: Notable mineral differences include Selenium (Egg Duck Whole: 36.4mcg vs 1mcg), Manganese (Spinach: 0.897mg vs 0.038mg), Magnesium (Spinach: 79mg vs 17mg).
Diet Suitability: Both fit a low-carb or keto diet. Spinach fits a low-fat diet. Spinach fits a low-sodium diet.