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  6. Cream cheese vs. Omelette

Cream cheese vs. Omelette — In-Depth Nutrition Comparison

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What are the differences between Cream cheese and Omelette?

  • Cream cheese is higher in Vitamin A RAE, yet Omelette is higher in Choline, Selenium, Vitamin B12, Iron, Vitamin B5, Vitamin B2, and Vitamin D.
  • Cream cheese's daily need coverage for Saturated Fat is 84% more.
  • Cream cheese has 2 times more Vitamin A RAE than Omelette. While Cream cheese has 308µg of Vitamin A RAE, Omelette has only 172µg.
  • The amount of Saturated Fat in Omelette is lower.

We used Cheese, cream and Egg, whole, cooked, omelet types in this article.

Infographic

Cream cheese vs Omelette 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.
Cream cheese
Cream cheese
2
:
8
Omelette
Omelette
Contains more Calcium +102.1%
Contains more Potassium +12.8%
Contains more Iron +1245.5%
Contains more Magnesium +22.2%
Contains more Phosphorus +56.1%
Contains less Sodium -50.6%
Contains more Zinc +118%
Contains more Copper +250%
Contains more Manganese +118.2%
Contains more Selenium +200%
Cream cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 5% 7% 46% 12% 41% 14% 6% 2% 47%
Omelette
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Contains more Calcium +102.1%
Contains more Potassium +12.8%
Contains more Iron +1245.5%
Contains more Magnesium +22.2%
Contains more Phosphorus +56.1%
Contains less Sodium -50.6%
Contains more Zinc +118%
Contains more Copper +250%
Contains more Manganese +118.2%
Contains more Selenium +200%

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.
Cream cheese
Cream cheese
2
:
9
Omelette
Omelette
Contains more Vitamin A +80.1%
Contains more Vitamin B3 +42.2%
Contains more Vitamin E +50%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +47.8%
Contains more Vitamin B2 +67.8%
Contains more Vitamin B5 +149.3%
Contains more Vitamin B6 +155.4%
Contains more Folate +333.3%
Contains more Vitamin B12 +245.5%
Contains more Vitamin K +114.3%
Cream cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 18% 0% 0% 6% 54% 2% 32% 13% 7% 28% 6%
Omelette
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 26% 51% 0% 9% 90% 2% 78% 33% 30% 96% 12%
Contains more Vitamin A +80.1%
Contains more Vitamin B3 +42.2%
Contains more Vitamin E +50%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +47.8%
Contains more Vitamin B2 +67.8%
Contains more Vitamin B5 +149.3%
Contains more Vitamin B6 +155.4%
Contains more Folate +333.3%
Contains more Vitamin B12 +245.5%
Contains more Vitamin K +114.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cream cheese
Cream cheese
3
:
2
Omelette
Omelette
Contains more Fats +195.4%
Contains more Carbs +762.5%
Contains more Other +27%
Contains more Protein +71.9%
Contains more Water +44.7%
Cream cheese
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Omelette
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more Fats +195.4%
Contains more Carbs +762.5%
Contains more Other +27%
Contains more Protein +71.9%
Contains more Water +44.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cream cheese
Cream cheese
1
:
2
Omelette
Omelette
Contains more Monounsaturated Fat +83.9%
Contains less Saturated Fat -83.6%
Contains more Polyunsaturated fat +82.9%
Cream cheese
66% 29% 5%
Saturated Fat: 20.213 g
Monounsaturated Fat: 8.907 g
Polyunsaturated fat: 1.483 g
Omelette
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
Contains more Monounsaturated Fat +83.9%
Contains less Saturated Fat -83.6%
Contains more Polyunsaturated fat +82.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cream cheese
Cream cheese
2
:
1
Omelette
Omelette
Contains more Starch +∞%
Contains more Lactose +∞%
Contains more Glucose +∞%
Cream cheese
9% 91%
Starch: 0.35 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 3.76 g
Maltose: 0 g
Galactose: 0 g
Omelette
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Lactose +∞%
Contains more Glucose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cream cheese Omelette Opinion
Net carbs 5.52g 0.64g Cream cheese
Protein 6.15g 10.57g Omelette
Fats 34.44g 11.66g Cream cheese
Carbs 5.52g 0.64g Cream cheese
Calories 350kcal 154kcal Cream cheese
Starch 0.35g Cream cheese
Sugar 3.76g 0.31g Omelette
Calcium 97mg 48mg Cream cheese
Iron 0.11mg 1.48mg Omelette
Magnesium 9mg 11mg Omelette
Phosphorus 107mg 167mg Omelette
Potassium 132mg 117mg Cream cheese
Sodium 314mg 155mg Omelette
Zinc 0.5mg 1.09mg Omelette
Copper 0.018mg 0.063mg Omelette
Manganese 0.011mg 0.024mg Omelette
Selenium 8.6µg 25.8µg Omelette
Vitamin A 1111IU 617IU Cream cheese
Vitamin A RAE 308µg 172µg Cream cheese
Vitamin E 0.86mg 1.29mg Omelette
Vitamin D 0IU 69IU Omelette
Vitamin D 0µg 1.7µg Omelette
Vitamin B1 0.023mg 0.034mg Omelette
Vitamin B2 0.23mg 0.386mg Omelette
Vitamin B3 0.091mg 0.064mg Cream cheese
Vitamin B5 0.517mg 1.289mg Omelette
Vitamin B6 0.056mg 0.143mg Omelette
Folate 9µg 39µg Omelette
Vitamin B12 0.22µg 0.76µg Omelette
Vitamin K 2.1µg 4.5µg Omelette
Tryptophan 0.069mg 0.14mg Omelette
Threonine 0.233mg 0.467mg Omelette
Isoleucine 0.324mg 0.565mg Omelette
Leucine 0.657mg 0.913mg Omelette
Lysine 0.567mg 0.767mg Omelette
Methionine 0.191mg 0.319mg Omelette
Phenylalanine 0.291mg 0.572mg Omelette
Valine 0.395mg 0.722mg Omelette
Histidine 0.175mg 0.26mg Omelette
Cholesterol 101mg 313mg Cream cheese
Trans Fat 0.709g Cream cheese
Saturated Fat 20.213g 3.319g Omelette
Omega-3 - DHA 0g 0.049g Omelette
Omega-3 - EPA 0.01g 0g Cream cheese
Omega-3 - DPA 0.02g 0.006g Cream cheese
Monounsaturated Fat 8.907g 4.843g Cream cheese
Polyunsaturated fat 1.483g 2.712g Omelette
Omega-6 - Eicosadienoic acid 0.007g 0.015g Omelette
Omega-6 - Linoleic acid 0.807g Cream cheese
Omega-6 - Gamma-linoleic acid 0.002g Cream cheese
Omega-3 - ALA 0.125g Cream cheese
Omega-3 - Eicosatrienoic acid 0.002g Cream cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.036g Cream cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cream cheese Omelette
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
19%
Cream cheese
38%
Omelette
Minerals Daily Need Coverage Score
21%
Cream cheese
37%
Omelette

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 3.45g)
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 159mg)
Which food is lower in Saturated Fat?
Omelette
Omelette is lower in Saturated Fat (difference - 16.894g)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $2)
Which food is richer in minerals?
Omelette
Omelette is relatively richer in minerals
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Cream cheese
Cream cheese is lower in Cholesterol (difference - 212mg)
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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/nutrients
  2. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.