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  6. American cheese vs. Omelette

American cheese vs. Omelette — In-Depth Nutrition Comparison

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Summary of differences between American cheese and Omelette

  • American cheese has more Calcium, Phosphorus, Vitamin B12, and Zinc, while Omelette has more Choline, Vitamin B5, and Vitamin B2.
  • American cheese covers your daily need of Calcium 100% more than Omelette.
  • American cheese contains 11 times more Sodium than Omelette. While American cheese contains 1671mg of Sodium, Omelette contains only 155mg.

These are the specific foods used in this comparison Cheese, pasteurized process, American, without added vitamin D and Egg, whole, cooked, omelet.

Infographic

American 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +136.4%
Contains more CalciumCalcium +2077.1%
Contains more PotassiumPotassium +12.8%
Contains more ZincZinc +128.4%
Contains more PhosphorusPhosphorus +283.8%
Contains more ManganeseManganese +70.8%
Contains more IronIron +134.9%
Contains more CopperCopper +37%
Contains less SodiumSodium -90.7%
Contains more SeleniumSelenium +27.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 57% 16% 18% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 37% 26% 51% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin AVitamin A +53.2%
Contains more Vitamin B3Vitamin B3 +18.8%
Contains more Vitamin B12Vitamin B12 +97.4%
Contains more Vitamin EVitamin E +61.3%
Contains more Vitamin DVitamin D +183.3%
Contains more Vitamin B1Vitamin B1 +126.7%
Contains more Vitamin B2Vitamin B2 +65%
Contains more Vitamin B5Vitamin B5 +219.9%
Contains more Vitamin B6Vitamin B6 +164.8%
Contains more Vitamin KVitamin K +73.1%
Contains more FolateFolate +387.5%
Contains more CholineCholine +584%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 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 ProteinProtein +71.5%
Contains more FatsFats +172.6%
Contains more CarbsCarbs +478.1%
Contains more OtherOther +577%
Contains more WaterWater +92.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated Fat: Sat. Fat 18.057 g
Monounsaturated Fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
31% 45% 25%
Saturated Fat: Sat. Fat 3.319 g
Monounsaturated Fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains more Mono. FatMonounsaturated Fat +70.1%
Contains less Sat. FatSaturated Fat -81.6%
Contains more Poly. FatPolyunsaturated fat +110.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
95% 5%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.15 g
Maltose: 0 g
Galactose: 0.11 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 LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more GlucoseGlucose +∞%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient American cheese Omelette Opinion
Calories 371kcal 154kcal American cheese
Protein 18.13g 10.57g American cheese
Fats 31.79g 11.66g American cheese
Net carbs 3.7g 0.64g American cheese
Carbs 3.7g 0.64g American cheese
Cholesterol 100mg 313mg American cheese
Vitamin D 23IU 69IU Omelette
Magnesium 26mg 11mg American cheese
Calcium 1045mg 48mg American cheese
Potassium 132mg 117mg American cheese
Iron 0.63mg 1.48mg Omelette
Sugar 2.26g 0.31g Omelette
Copper 0.046mg 0.063mg Omelette
Zinc 2.49mg 1.09mg American cheese
Phosphorus 641mg 167mg American cheese
Sodium 1671mg 155mg Omelette
Vitamin A 945IU 617IU American cheese
Vitamin A 250µg 172µg American cheese
Vitamin E 0.8mg 1.29mg Omelette
Vitamin D 0.6µg 1.7µg Omelette
Manganese 0.041mg 0.024mg American cheese
Selenium 20.2µg 25.8µg Omelette
Vitamin B1 0.015mg 0.034mg Omelette
Vitamin B2 0.234mg 0.386mg Omelette
Vitamin B3 0.076mg 0.064mg American cheese
Vitamin B5 0.403mg 1.289mg Omelette
Vitamin B6 0.054mg 0.143mg Omelette
Vitamin B12 1.5µg 0.76µg American cheese
Vitamin K 2.6µg 4.5µg Omelette
Folate 8µg 39µg Omelette
Trans Fat 1.144g 0.709g Omelette
Choline 36.2mg 247.6mg Omelette
Saturated Fat 18.057g 3.319g Omelette
Monounsaturated Fat 8.236g 4.843g American cheese
Polyunsaturated fat 1.286g 2.712g Omelette
Tryptophan 0.232mg 0.14mg American cheese
Threonine 0.772mg 0.467mg American cheese
Isoleucine 0.938mg 0.565mg American cheese
Leucine 1.716mg 0.913mg American cheese
Lysine 1.516mg 0.767mg American cheese
Methionine 0.475mg 0.319mg American cheese
Phenylalanine 0.939mg 0.572mg American cheese
Valine 1.187mg 0.722mg American cheese
Histidine 0.546mg 0.26mg American cheese
Omega-3 - EPA 0.012g 0g American cheese
Omega-3 - DHA 0.006g 0.049g Omelette
Omega-3 - ALA 0.137g American cheese
Omega-3 - DPA 0.021g 0.006g American cheese
Omega-3 - Eicosatrienoic acid 0.001g American cheese
Omega-6 - Gamma-linoleic acid 0.001g American cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.033g American cheese
Omega-6 - Eicosadienoic acid 0.009g 0.015g Omelette
Omega-6 - Linoleic acid 0.79g American cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
American cheese Omelette
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
31%
American cheese
46%
Omelette
Minerals Daily Need Coverage Score
106%
American cheese
37%
Omelette

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 1.95g)
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 1516mg)
Which food is lower in Saturated Fat?
Omelette
Omelette is lower in Saturated Fat (difference - 14.738g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 27)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $1.4)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
American cheese
American cheese is lower in Cholesterol (difference - 213mg)
Which food is richer in minerals?
American cheese
American cheese is relatively richer in minerals

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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.