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Omelette vs. Egg white — In-Depth Nutrition Comparison

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The main differences between Omelette and Egg white

  • Egg white contains less Choline, Vitamin B12, Vitamin B5, Phosphorus, Vitamin A RAE, Iron, Vitamin D, and Vitamin B6 than Omelette.
  • Daily need coverage for Cholesterol from Omelette is 104% higher.
  • Egg white is lower in Cholesterol.

Food types used in this article are Egg, whole, cooked, omelet and Egg, white, raw, fresh.

Infographic

Omelette vs Egg white 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 +585.7%
Contains more Iron +1750%
Contains more Phosphorus +1013.3%
Contains more Zinc +3533.3%
Contains more Copper +173.9%
Contains more Manganese +118.2%
Contains more Selenium +29%
Contains more Potassium +39.3%
Equal in Magnesium - 11
Equal in Sodium - 166
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Contains more Calcium +585.7%
Contains more Iron +1750%
Contains more Phosphorus +1013.3%
Contains more Zinc +3533.3%
Contains more Copper +173.9%
Contains more Manganese +118.2%
Contains more Selenium +29%
Contains more Potassium +39.3%
Equal in Magnesium - 11
Equal in Sodium - 166

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 +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +750%
Contains more Vitamin B5 +578.4%
Contains more Vitamin B6 +2760%
Contains more Folate +875%
Contains more Vitamin B12 +744.4%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +13.7%
Contains more Vitamin B3 +64.1%
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +750%
Contains more Vitamin B5 +578.4%
Contains more Vitamin B6 +2760%
Contains more Folate +875%
Contains more Vitamin B12 +744.4%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +13.7%
Contains more Vitamin B3 +64.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +6758.8%
Contains more Other +58.7%
Contains more Carbs +14.1%
Contains more Water +15%
Equal in Protein - 10.9
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more Fats +6758.8%
Contains more Other +58.7%
Contains more Carbs +14.1%
Contains more Water +15%
Equal in Protein - 10.9

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Equal in Glucose - 0.34
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Contains more Sucrose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Equal in Glucose - 0.34

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Egg white Opinion
Net carbs 0.64g 0.73g Egg white
Protein 10.57g 10.9g Egg white
Fats 11.66g 0.17g Omelette
Carbs 0.64g 0.73g Egg white
Calories 154kcal 52kcal Omelette
Fructose 0g 0.07g Egg white
Sugar 0.31g 0.71g Omelette
Calcium 48mg 7mg Omelette
Iron 1.48mg 0.08mg Omelette
Magnesium 11mg 11mg
Phosphorus 167mg 15mg Omelette
Potassium 117mg 163mg Egg white
Sodium 155mg 166mg Omelette
Zinc 1.09mg 0.03mg Omelette
Copper 0.063mg 0.023mg Omelette
Manganese 0.024mg 0.011mg Omelette
Selenium 25.8µg 20µg Omelette
Vitamin A 617IU 0IU Omelette
Vitamin A RAE 172µg 0µg Omelette
Vitamin E 1.29mg 0mg Omelette
Vitamin D 69IU 0IU Omelette
Vitamin D 1.7µg 0µg Omelette
Vitamin B1 0.034mg 0.004mg Omelette
Vitamin B2 0.386mg 0.439mg Egg white
Vitamin B3 0.064mg 0.105mg Egg white
Vitamin B5 1.289mg 0.19mg Omelette
Vitamin B6 0.143mg 0.005mg Omelette
Folate 39µg 4µg Omelette
Vitamin B12 0.76µg 0.09µg Omelette
Vitamin K 4.5µg 0µg Omelette
Tryptophan 0.14mg 0.125mg Omelette
Threonine 0.467mg 0.449mg Omelette
Isoleucine 0.565mg 0.661mg Egg white
Leucine 0.913mg 1.016mg Egg white
Lysine 0.767mg 0.806mg Egg white
Methionine 0.319mg 0.399mg Egg white
Phenylalanine 0.572mg 0.686mg Egg white
Valine 0.722mg 0.809mg Egg white
Histidine 0.26mg 0.29mg Egg white
Cholesterol 313mg 0mg Egg white
Trans Fat 0.709g Egg white
Saturated Fat 3.319g 0g Egg white
Omega-3 - DHA 0.049g 0g Omelette
Omega-3 - DPA 0.006g 0g Omelette
Monounsaturated Fat 4.843g 0g Omelette
Polyunsaturated fat 2.712g 0g Omelette
Omega-6 - Eicosadienoic acid 0.015g Omelette

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Egg white
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
38%
Omelette
11%
Egg white
Minerals Daily Need Coverage Score
37%
Omelette
17%
Egg white

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 11mg)
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?
Egg white
Egg white is lower in Cholesterol (difference - 313mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 3.319g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($1)

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/nutrients
  2. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.