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  6. Mozzarella vs. Omelette

Mozzarella vs. Omelette — In-Depth Nutrition Comparison

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What are the differences between Mozzarella and Omelette?

  • Mozzarella is higher in Calcium, Phosphorus, and Zinc, yet Omelette is higher in Choline, Selenium, Iron, Vitamin D, and Vitamin E .
  • Omelette's daily need coverage for Cholesterol is 86% more.
  • Mozzarella has 15 times more Calcium than Omelette. While Mozzarella has 731mg of Calcium, Omelette has only 48mg.
  • The amount of Saturated Fat in Omelette is lower.

We used Cheese, mozzarella, low sodium and Egg, whole, cooked, omelet types in this article.

Infographic

Mozzarella 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.
Mozzarella
Mozzarella
5
:
5
Omelette
Omelette
Contains more Calcium +1422.9%
Contains more Magnesium +136.4%
Contains more Phosphorus +213.8%
Contains less Sodium -89.7%
Contains more Zinc +187.2%
Contains more Iron +492%
Contains more Potassium +23.2%
Contains more Copper +133.3%
Contains more Selenium +64.3%
Mozzarella
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 220% 10% 19% 225% 9% 3% 86% 9% 0% 86%
Omelette
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Contains more Calcium +1422.9%
Contains more Magnesium +136.4%
Contains more Phosphorus +213.8%
Contains less Sodium -89.7%
Contains more Zinc +187.2%
Contains more Iron +492%
Contains more Potassium +23.2%
Contains more Copper +133.3%
Contains more Selenium +64.3%

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.
Mozzarella
Mozzarella
2
:
9
Omelette
Omelette
Contains more Vitamin B3 +87.5%
Contains more Vitamin B12 +21.1%
Contains more Vitamin A +19.3%
Contains more Vitamin E +760%
Contains more Vitamin D +466.7%
Contains more Vitamin B1 +70%
Contains more Vitamin B2 +13.5%
Contains more Vitamin B6 +78.8%
Contains more Folate +333.3%
Contains more Vitamin K +150%
Mozzarella
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 3% 9% 0% 5% 79% 3% 0% 19% 7% 115% 5%
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 B3 +87.5%
Contains more Vitamin B12 +21.1%
Contains more Vitamin A +19.3%
Contains more Vitamin E +760%
Contains more Vitamin D +466.7%
Contains more Vitamin B1 +70%
Contains more Vitamin B2 +13.5%
Contains more Vitamin B6 +78.8%
Contains more Folate +333.3%
Contains more Vitamin K +150%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mozzarella
Mozzarella
4
:
1
Omelette
Omelette
Contains more Protein +160.2%
Contains more Fats +46.7%
Contains more Carbs +384.4%
Contains more Other +140%
Contains more Water +52.6%
Mozzarella
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 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 Protein +160.2%
Contains more Fats +46.7%
Contains more Carbs +384.4%
Contains more Other +140%
Contains more Water +52.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mozzarella
Mozzarella
1
:
2
Omelette
Omelette
Contains less Saturated Fat -69.5%
Contains more Polyunsaturated fat +432.8%
Equal in Monounsaturated Fat - 4.843
Mozzarella
67% 30% 3%
Saturated Fat: 10.867 g
Monounsaturated Fat: 4.844 g
Polyunsaturated fat: 0.509 g
Omelette
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
Contains less Saturated Fat -69.5%
Contains more Polyunsaturated fat +432.8%
Equal in Monounsaturated Fat - 4.843

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mozzarella Omelette Opinion
Net carbs 3.1g 0.64g Mozzarella
Protein 27.5g 10.57g Mozzarella
Fats 17.1g 11.66g Mozzarella
Carbs 3.1g 0.64g Mozzarella
Calories 280kcal 154kcal Mozzarella
Sugar 1.23g 0.31g Omelette
Calcium 731mg 48mg Mozzarella
Iron 0.25mg 1.48mg Omelette
Magnesium 26mg 11mg Mozzarella
Phosphorus 524mg 167mg Mozzarella
Potassium 95mg 117mg Omelette
Sodium 16mg 155mg Mozzarella
Zinc 3.13mg 1.09mg Mozzarella
Copper 0.027mg 0.063mg Omelette
Manganese 0.024mg Omelette
Selenium 15.7µg 25.8µg Omelette
Vitamin A 517IU 617IU Omelette
Vitamin A RAE 137µg 172µg Omelette
Vitamin E 0.15mg 1.29mg Omelette
Vitamin D 13IU 69IU Omelette
Vitamin D 0.3µg 1.7µg Omelette
Vitamin B1 0.02mg 0.034mg Omelette
Vitamin B2 0.34mg 0.386mg Omelette
Vitamin B3 0.12mg 0.064mg Mozzarella
Vitamin B5 1.289mg Omelette
Vitamin B6 0.08mg 0.143mg Omelette
Folate 9µg 39µg Omelette
Vitamin B12 0.92µg 0.76µg Mozzarella
Vitamin K 1.8µg 4.5µg Omelette
Tryptophan 0.14mg Omelette
Threonine 0.467mg Omelette
Isoleucine 0.565mg Omelette
Leucine 0.913mg Omelette
Lysine 0.767mg Omelette
Methionine 0.319mg Omelette
Phenylalanine 0.572mg Omelette
Valine 0.722mg Omelette
Histidine 0.26mg Omelette
Cholesterol 54mg 313mg Mozzarella
Trans Fat 0.709g Mozzarella
Saturated Fat 10.867g 3.319g Omelette
Omega-3 - DHA 0g 0.049g Omelette
Omega-3 - DPA 0g 0.006g Omelette
Monounsaturated Fat 4.844g 4.843g Mozzarella
Polyunsaturated fat 0.509g 2.712g Omelette
Omega-6 - Eicosadienoic acid 0.015g Omelette

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mozzarella Omelette
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
23%
Mozzarella
38%
Omelette
Minerals Daily Need Coverage Score
66%
Mozzarella
37%
Omelette

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 0.92g)
Which food is lower in Saturated Fat?
Omelette
Omelette is lower in Saturated Fat (difference - 7.548g)
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)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food contains less Sodium?
Mozzarella
Mozzarella contains less Sodium (difference - 139mg)
Which food is lower in Cholesterol?
Mozzarella
Mozzarella is lower in Cholesterol (difference - 259mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.