How do I combine Gmail contacts, Contacts on MacBook Pro and iPhone5 without duplicating?

I use a MacBook Pro, but my preferred mail is Gmail, so I have a lot of contacts on my MacBook from Gmail and just a few that have gradually crept into the Address Book that came with the MacBook Pro.  Just got a new iPhone 5 and have spent two days manually deleting duplicate contacts that were caused in the switch from my old Droid to the iPhone.  There MUST be a way to efficiently merge all three address/email sources without winding up with triplicate entries!
Any suggestions?
Thanks,
ElyArtist

You restore them from your most recent backup.
Barry

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