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  6. Egg white vs. Duck meat

Egg white vs. Duck meat — In-Depth Nutrition Comparison

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The main differences between Egg white and Duck meat

  • Egg white contains less Iron, Vitamin B3, Copper, Phosphorus, Vitamin B5, Zinc, Vitamin B1, and Vitamin B6 than Duck meat.
  • Daily need coverage for Saturated Fat from Duck meat is 48% higher.

Food types used in this article are Egg, white, raw, fresh and Duck, domesticated, meat and skin, cooked, roasted.

Infographic

Egg white vs Duck meat infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Egg white
Egg white
0
:
9
Duck meat
Duck meat
Contains more Calcium +57.1%
Contains more Iron +3275%
Contains more Magnesium +45.5%
Contains more Phosphorus +940%
Contains more Potassium +25.2%
Contains less Sodium -64.5%
Contains more Zinc +6100%
Contains more Copper +887%
Contains more Manganese +72.7%
Equal in Selenium - 20
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Duck meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 102% 12% 67% 18% 8% 51% 76% 3% 110%
Contains more Calcium +57.1%
Contains more Iron +3275%
Contains more Magnesium +45.5%
Contains more Phosphorus +940%
Contains more Potassium +25.2%
Contains less Sodium -64.5%
Contains more Zinc +6100%
Contains more Copper +887%
Contains more Manganese +72.7%
Equal in Selenium - 20

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Egg white
Egg white
1
:
10
Duck meat
Duck meat
Contains more Vitamin B2 +63.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +4250%
Contains more Vitamin B3 +4495.2%
Contains more Vitamin B5 +477.9%
Contains more Vitamin B6 +3500%
Contains more Folate +50%
Contains more Vitamin B12 +233.3%
Contains more Vitamin K +∞%
Egg white
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Duck meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 14% 3% 0% 44% 63% 91% 66% 42% 5% 38% 13%
Contains more Vitamin B2 +63.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +4250%
Contains more Vitamin B3 +4495.2%
Contains more Vitamin B5 +477.9%
Contains more Vitamin B6 +3500%
Contains more Folate +50%
Contains more Vitamin B12 +233.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg white
Egg white
2
:
3
Duck meat
Duck meat
Contains more Carbs +∞%
Contains more Water +68.9%
Contains more Protein +74.2%
Contains more Fats +16576.5%
Contains more Other +30.2%
Egg white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Duck meat
19% 28% 52%
Protein: 18.99 g
Fats: 28.35 g
Carbs: 0 g
Water: 51.84 g
Other: 0.82 g
Contains more Carbs +∞%
Contains more Water +68.9%
Contains more Protein +74.2%
Contains more Fats +16576.5%
Contains more Other +30.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg white Duck meat
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Egg white Duck meat Opinion
Net carbs 0.73g 0g Egg white
Protein 10.9g 18.99g Duck meat
Fats 0.17g 28.35g Duck meat
Carbs 0.73g 0g Egg white
Calories 52kcal 337kcal Duck meat
Fructose 0.07g Egg white
Sugar 0.71g 0g Duck meat
Calcium 7mg 11mg Duck meat
Iron 0.08mg 2.7mg Duck meat
Magnesium 11mg 16mg Duck meat
Phosphorus 15mg 156mg Duck meat
Potassium 163mg 204mg Duck meat
Sodium 166mg 59mg Duck meat
Zinc 0.03mg 1.86mg Duck meat
Copper 0.023mg 0.227mg Duck meat
Manganese 0.011mg 0.019mg Duck meat
Selenium 20µg 20µg
Vitamin A 0IU 210IU Duck meat
Vitamin A RAE 0µg 63µg Duck meat
Vitamin E 0mg 0.7mg Duck meat
Vitamin D 0IU 3IU Duck meat
Vitamin D 0µg 0.1µg Duck meat
Vitamin B1 0.004mg 0.174mg Duck meat
Vitamin B2 0.439mg 0.269mg Egg white
Vitamin B3 0.105mg 4.825mg Duck meat
Vitamin B5 0.19mg 1.098mg Duck meat
Vitamin B6 0.005mg 0.18mg Duck meat
Folate 4µg 6µg Duck meat
Vitamin B12 0.09µg 0.3µg Duck meat
Vitamin K 0µg 5.1µg Duck meat
Tryptophan 0.125mg 0.232mg Duck meat
Threonine 0.449mg 0.773mg Duck meat
Isoleucine 0.661mg 0.872mg Duck meat
Leucine 1.016mg 1.465mg Duck meat
Lysine 0.806mg 1.486mg Duck meat
Methionine 0.399mg 0.475mg Duck meat
Phenylalanine 0.686mg 0.752mg Duck meat
Valine 0.809mg 0.938mg Duck meat
Histidine 0.29mg 0.462mg Duck meat
Cholesterol 0mg 84mg Egg white
Saturated Fat 0g 9.67g Egg white
Monounsaturated Fat 0g 12.9g Duck meat
Polyunsaturated fat 0g 3.65g Duck meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Duck meat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Egg white
32%
Duck meat
Minerals Daily Need Coverage Score
17%
Egg white
45%
Duck meat

Comparison summary

Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 84mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 9.67g)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $1)
Which food is lower in Sugar?
Duck meat
Duck meat is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Duck meat
Duck meat contains less Sodium (difference - 107mg)
Which food is richer in minerals?
Duck meat
Duck meat is relatively richer in minerals
Which food is richer in vitamins?
Duck meat
Duck meat is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/nutrients
  2. Duck meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172409/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.