Chicken eggs, duck eggs, quail eggs, which one is more nutritious? How to choose?

Chicken eggs, duck eggs, quail eggs... There are so many eggs that we eat, but what are the differences between them? What are the differences in nutritional value between preserved eggs and salted duck eggs? Does eating egg yolk affect blood lipids? Do expensive eggs have higher nutritional value? Let's find out today!

Chicken eggs, duck eggs, goose eggs, quail eggs

What exactly is the difference?

1. Eggs

Every 100 grams of eggs contains about 10 grams of fat and 13 grams of protein. Eating one egg a day can supplement 10% to 15% of the vitamin A needed by the human body .

In addition, eggs also contain vitamin B, vitamin E, calcium, zinc, selenium and other minerals, so the nutritional content of eggs is relatively comprehensive.

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2. Duck eggs

Duck eggs are slightly larger than chicken eggs, and the fat content in every 100 grams of duck eggs is about 13 grams, which is slightly higher than chicken eggs . In addition, duck eggs also contain slightly more vitamin E and phosphorus than chicken eggs . Vitamin E and phosphorus have antioxidant effects and participate in bone health.

However, the other nutritional components of duck eggs are not much different from those of eggs.

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3. Goose Eggs

Goose eggs are relatively large in size, and every 100 grams of goose eggs contain about 11 grams of protein and 16 grams of fat, so the fat content and calories of goose eggs are relatively high.

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4. Quail Eggs

Quail eggs are relatively small in size. In terms of nutrition, about 5 to 6 quail eggs are equivalent to 1 chicken egg. Comparing 100 grams of quail eggs with chicken eggs, you will find that their nutritional content is similar. However, the content of vitamin B2, vitamin E, and selenium in quail eggs is slightly higher than that in chicken eggs.

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At present, all research has not found any type of eggs with special nutritional value. In terms of cost-effectiveness, buying the most common eggs is the most cost-effective.

Preserved eggs, salted duck eggs and other egg products

How has the nutritional value changed?

1. Preserved Eggs

Some alkali is added during the processing of preserved eggs, so the B vitamins will be destroyed to a certain extent.

In addition, the sodium content in Songhua eggs is about 5 times that of normal eggs . Although Songhua eggs do not taste particularly salty, the sodium content is actually not low, so we should pay attention to the amount of consumption when eating Songhua eggs.

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2. Salted duck eggs

Salted duck eggs have a higher sodium content. Eating an ordinary salted duck egg may contain enough sodium to meet the recommended daily intake.

Processed egg products such as preserved eggs and salted duck eggs will cause some loss of vitamins due to the production process, but the biggest change is in the sodium content. The sodium content of preserved eggs is about 5 times that of ordinary duck eggs, while the sodium content of salted duck eggs is more than 25 times that of ordinary duck eggs.

The "Dietary Guidelines for Chinese Residents (2022)" recommends that the daily salt intake should not exceed 5 grams, so it is recommended to consume these egg products with high sodium content in moderation.

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Does eating egg yolks affect blood lipids?

Answer: Don’t worry

Many people worry that egg yolks contain too much fat and will make them fat. Some people also think that they have high blood lipids and cardiovascular diseases, so they dare not eat egg yolks. In fact, egg yolks are rich in vitamins, minerals, and lecithin, and egg whites are rich in high-quality protein, so it is best to eat egg whites and egg yolks together.

Studies have found that eating one egg a day does not have a significant impact on blood lipids. For ordinary people, it is recommended not to look at the intake of eggs alone, but to look at the intake of food throughout the day. If you don’t eat much meat in a day and don’t have other sources of animal food, it’s not a big problem to eat 2 to 3 eggs occasionally.

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Do expensive eggs have higher nutritional value?

According to market conditions, the prices of pigeon eggs, ostrich eggs, turtle eggs and other eggs are indeed very high, but the high price has nothing to do with their nutritional value . It is only because the breeding costs of these eggs are too high and the output is low. It is recommended that everyone treat it rationally.

Health Guide

1. The price of eggs has nothing to do with nutritional value;

2. Buying ordinary eggs is the most cost-effective;

3. Eat egg products with high sodium content such as preserved eggs and salted duck eggs in moderation;

4. Eating one egg a day does not have a significant effect on blood lipids;

5. It is best to eat egg white and egg yolk together.

Source: CCTV Life Circle, Ma Jiaojie (Chief Physician of the Nutrition Department of Beijing Chest Hospital, Capital Medical University)

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