Egg Duck WholevsSweet Potato Leaves
🎯When to Eat What
Goal-based picks for Egg Duck Whole vs Sweet Potato Leaves
Go with Sweet Potato Leaves at just 42 kcal per 100g — 77% 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.
Sweet Potato Leaves 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 | Sweet Potato Leaves | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 185kcal9% | 42kcal2% | +143kcal |
| Protein | 13g26% | 2.5g5% | +10g |
| Total Fat | 14g18% | 0.51g1% | +13g |
| Saturated Fat | 3.7g18% | 0.11g1% | +3.6g |
| Trans Fat | — | 0g | — |
| Cholesterol | 884mg295% | 0mg0% | +884mg |
| Carbohydrates | 1.4g1% | 8.8g3% | <0.1g |
| Dietary Fiber | 0g0% | 5.3g19% | <0.1g |
| Sugars | 0.93g | — | — |
| ✨Vitamins | |||
| Vitamin A | 194mcg22% | 189mcg21% | +5.0mcg |
| Vitamin C | 0mg0% | 11mg12% | <0.1mg |
| Vitamin D | 1.7mcg9% | 0mcg0% | +1.7mcg |
| Vitamin E | 1.3mg9% | — | — |
| Vitamin K | 0.40mcg0% | 302mcg252% | <0.1mcg |
| Vitamin B6 | 0.25mg15% | 0.19mg11% | +<0.1mg |
| Vitamin B12 | 5.4mcg225% | 0mcg0% | +5.4mcg |
| Folate | 80mcg20% | — | — |
| Thiamin (B1) | 0.16mg13% | 0.16mg13% | — |
| Riboflavin (B2) | 0.40mg31% | 0.34mg27% | +<0.1mg |
| Niacin (B3) | 0.20mg1% | 1.1mg7% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 146mg6% | 6.0mg0% | +140mg |
| Calcium | 64mg5% | 78mg6% | <0.1mg |
| Iron | 3.9mg21% | 0.97mg5% | +2.9mg |
| Potassium | 222mg5% | 508mg11% | <0.1mg |
| Phosphorus | 220mg18% | 81mg6% | +139mg |
| Magnesium | 17mg4% | 70mg17% | <0.1mg |
| Zinc | 1.4mg13% | — | — |
| Copper | <0.1mg7% | — | — |
| Manganese | <0.1mg2% | — | — |
| Selenium | 36mcg66% | 0.90mcg2% | +36mcg |
🔬Nutritional Analysis
Calories: Sweet Potato Leaves is significantly lower in calories at just 42 kcal per 100g compared to 185 kcal for Egg Duck Whole — that's 340% fewer calories, making Sweet Potato Leaves the better choice for calorie-conscious diets.
Protein: Egg Duck Whole provides more protein with 12.8g versus 2.49g per 100g. In terms of protein-to-calorie efficiency, Egg Duck Whole offers better value for building and maintaining muscle.
Fat: Egg Duck Whole has more fat (13.8g vs 0.51g 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. Sweet Potato Leaves has less saturated fat (0.111g vs 3.68g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Sweet Potato Leaves: 11mg vs 0mg), Vitamin D (Egg Duck Whole: 1.7mcg vs 0mcg), Vitamin K (Sweet Potato Leaves: 302mcg vs 0.4mcg).
Key Minerals: Notable mineral differences include Selenium (Egg Duck Whole: 36.4mcg vs 0.9mcg), Sodium (Egg Duck Whole: 146mg vs 6mg), Magnesium (Sweet Potato Leaves: 70mg vs 17mg).
Diet Suitability: Egg Duck Whole fits a low-carb or keto diet. Sweet Potato Leaves fits a low-fat diet. Sweet Potato Leaves fits a low-sodium diet. Sweet Potato Leaves fits a high-fiber diet.