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Cheddar Cheese vs. Omelette — In-Depth Nutrition Comparison

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How are Cheddar Cheese and Omelette different?

  • Cheddar Cheese is higher in Calcium, Phosphorus, Zinc, and Vitamin A RAE, however, Omelette is richer in Choline, Vitamin B5, and Iron.
  • Daily need coverage for Saturated Fat from Cheddar Cheese is 78% higher.
  • Cheddar Cheese contains 15 times more Calcium than Omelette. While Cheddar Cheese contains 710mg of Calcium, Omelette contains only 48mg.
  • Omelette has less Saturated Fat.

Cheese, cheddar and Egg, whole, cooked, omelet are the varieties used in this article.

Infographic

Cheddar 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.
Contains more Calcium +1379.2%
Contains more Magnesium +145.5%
Contains more Phosphorus +172.5%
Contains more Zinc +233.9%
Contains more Manganese +12.5%
Contains more Selenium +10.5%
Contains more Iron +957.1%
Contains more Potassium +53.9%
Contains less Sodium -76.3%
Contains more Copper +110%
Equal in Selenium - 25.8
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Contains more Calcium +1379.2%
Contains more Magnesium +145.5%
Contains more Phosphorus +172.5%
Contains more Zinc +233.9%
Contains more Manganese +12.5%
Contains more Selenium +10.5%
Contains more Iron +957.1%
Contains more Potassium +53.9%
Contains less Sodium -76.3%
Contains more Copper +110%
Equal in Selenium - 25.8

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.
:
Contains more Vitamin A +101.3%
Contains more Vitamin B2 +10.9%
Contains more Vitamin B12 +44.7%
Contains more Vitamin E +81.7%
Contains more Vitamin D +183.3%
Contains more Vitamin B1 +17.2%
Contains more Vitamin B5 +214.4%
Contains more Vitamin B6 +116.7%
Contains more Folate +44.4%
Contains more Vitamin K +87.5%
Equal in Vitamin B2 - 0.386
Equal in Vitamin B3 - 0.064
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
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 +101.3%
Contains more Vitamin B2 +10.9%
Contains more Vitamin B12 +44.7%
Contains more Vitamin E +81.7%
Contains more Vitamin D +183.3%
Contains more Vitamin B1 +17.2%
Contains more Vitamin B5 +214.4%
Contains more Vitamin B6 +116.7%
Contains more Folate +44.4%
Contains more Vitamin K +87.5%
Equal in Vitamin B2 - 0.386
Equal in Vitamin B3 - 0.064

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +116.4%
Contains more Fats +185.7%
Contains more Carbs +382.8%
Contains more Other +271%
Contains more Water +105.6%
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more Protein +116.4%
Contains more Fats +185.7%
Contains more Carbs +382.8%
Contains more Other +271%
Contains more Water +105.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +90.9%
Contains less Saturated Fat -82.4%
Contains more Polyunsaturated fat +90.9%
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
Contains more Monounsaturated Fat +90.9%
Contains less Saturated Fat -82.4%
Contains more Polyunsaturated fat +90.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Lactose +∞%
Contains more Galactose +∞%
Contains more Glucose +19.2%
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
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 Lactose +∞%
Contains more Galactose +∞%
Contains more Glucose +19.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheddar Cheese Omelette Opinion
Net carbs 3.09g 0.64g Cheddar Cheese
Protein 22.87g 10.57g Cheddar Cheese
Fats 33.31g 11.66g Cheddar Cheese
Carbs 3.09g 0.64g Cheddar Cheese
Calories 404kcal 154kcal Cheddar Cheese
Sugar 0.48g 0.31g Omelette
Calcium 710mg 48mg Cheddar Cheese
Iron 0.14mg 1.48mg Omelette
Magnesium 27mg 11mg Cheddar Cheese
Phosphorus 455mg 167mg Cheddar Cheese
Potassium 76mg 117mg Omelette
Sodium 653mg 155mg Omelette
Zinc 3.64mg 1.09mg Cheddar Cheese
Copper 0.03mg 0.063mg Omelette
Manganese 0.027mg 0.024mg Cheddar Cheese
Selenium 28.5µg 25.8µg Cheddar Cheese
Vitamin A 1242IU 617IU Cheddar Cheese
Vitamin A RAE 330µg 172µg Cheddar Cheese
Vitamin E 0.71mg 1.29mg Omelette
Vitamin D 24IU 69IU Omelette
Vitamin D 0.6µg 1.7µg Omelette
Vitamin B1 0.029mg 0.034mg Omelette
Vitamin B2 0.428mg 0.386mg Cheddar Cheese
Vitamin B3 0.059mg 0.064mg Omelette
Vitamin B5 0.41mg 1.289mg Omelette
Vitamin B6 0.066mg 0.143mg Omelette
Folate 27µg 39µg Omelette
Vitamin B12 1.1µg 0.76µg Cheddar Cheese
Vitamin K 2.4µg 4.5µg Omelette
Tryptophan 0.547mg 0.14mg Cheddar Cheese
Threonine 1.044mg 0.467mg Cheddar Cheese
Isoleucine 1.206mg 0.565mg Cheddar Cheese
Leucine 1.939mg 0.913mg Cheddar Cheese
Lysine 1.025mg 0.767mg Cheddar Cheese
Methionine 0.547mg 0.319mg Cheddar Cheese
Phenylalanine 1.074mg 0.572mg Cheddar Cheese
Valine 1.404mg 0.722mg Cheddar Cheese
Histidine 0.547mg 0.26mg Cheddar Cheese
Cholesterol 99mg 313mg Cheddar Cheese
Trans Fat 0.917g 0.709g Omelette
Saturated Fat 18.867g 3.319g Omelette
Omega-3 - DHA 0.001g 0.049g Omelette
Omega-3 - EPA 0.01g 0g Cheddar Cheese
Omega-3 - DPA 0.017g 0.006g Cheddar Cheese
Monounsaturated Fat 9.246g 4.843g Cheddar Cheese
Polyunsaturated fat 1.421g 2.712g Omelette
Omega-6 - Eicosadienoic acid 0.007g 0.015g Omelette

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheddar 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
35%
Cheddar Cheese
38%
Omelette
Minerals Daily Need Coverage Score
79%
Cheddar Cheese
37%
Omelette

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 0.17g)
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 498mg)
Which food is lower in Saturated Fat?
Omelette
Omelette is lower in Saturated Fat (difference - 15.548g)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $1)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Cheddar Cheese
Cheddar Cheese is lower in Cholesterol (difference - 214mg)
Which food is richer in minerals?
Cheddar Cheese
Cheddar Cheese is relatively richer in minerals
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. Cheddar Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.