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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.
  • The glycemic index of omelette is lower.

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

Infographic

Mozzarella vs Omelette infographic
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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% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
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 +1422.9%
Contains more ZincZinc +187.2%
Contains more PhosphorusPhosphorus +213.8%
Contains less SodiumSodium -89.7%
Contains more PotassiumPotassium +23.2%
Contains more IronIron +492%
Contains more CopperCopper +133.3%
Contains more SeleniumSelenium +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.
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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
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% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin B3Vitamin B3 +87.5%
Contains more Vitamin B12Vitamin B12 +21.1%
Contains more Vitamin AVitamin A +25.5%
Contains more Vitamin EVitamin E +760%
Contains more Vitamin DVitamin D +466.7%
Contains more Vitamin B1Vitamin B1 +70%
Contains more Vitamin B2Vitamin B2 +13.5%
Contains more Vitamin B6Vitamin B6 +78.8%
Contains more Vitamin KVitamin K +150%
Contains more FolateFolate +333.3%
Contains more CholineCholine +1245.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mozzarella Omelette DV% diff.
Cholesterol 54mg 313mg 86%
Calcium 731mg 48mg 68%
Phosphorus 524mg 167mg 51%
Choline 18.4mg 247.6mg 42%
Protein 27.5g 10.57g 34%
Saturated fat 10.867g 3.319g 34%
Vitamin B5 1.289mg 26%
Zinc 3.13mg 1.09mg 19%
Selenium 15.7µg 25.8µg 18%
Polyunsaturated fat 0.509g 2.712g 15%
Iron 0.25mg 1.48mg 15%
Folate 9µg 39µg 8%
Vitamin E 0.15mg 1.29mg 8%
Fats 17.1g 11.66g 8%
Vitamin D 13IU 69IU 7%
Vitamin B12 0.92µg 0.76µg 7%
Vitamin D 0.3µg 1.7µg 7%
Calories 280kcal 154kcal 6%
Sodium 16mg 155mg 6%
Vitamin B6 0.08mg 0.143mg 5%
Vitamin A 137µg 172µg 4%
Copper 0.027mg 0.063mg 4%
Vitamin B2 0.34mg 0.386mg 4%
Magnesium 26mg 11mg 4%
Vitamin K 1.8µg 4.5µg 2%
Manganese 0.024mg 1%
Vitamin B1 0.02mg 0.034mg 1%
Potassium 95mg 117mg 1%
Carbs 3.1g 0.64g 1%
Net carbs 3.1g 0.64g N/A
Sugar 1.23g 0.31g N/A
Vitamin B3 0.12mg 0.064mg 0%
Trans fat 0.709g N/A
Monounsaturated fat 4.844g 4.843g 0%
Tryptophan 0.14mg 0%
Threonine 0.467mg 0%
Isoleucine 0.565mg 0%
Leucine 0.913mg 0%
Lysine 0.767mg 0%
Methionine 0.319mg 0%
Phenylalanine 0.572mg 0%
Valine 0.722mg 0%
Histidine 0.26mg 0%
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +160.2%
Contains more FatsFats +46.7%
Contains more CarbsCarbs +384.4%
Contains more OtherOther +140%
Contains more WaterWater +52.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 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 less Sat. FatSaturated fat -69.5%
Contains more Poly. FatPolyunsaturated fat +432.8%
~equal in Monounsaturated fat ~4.843g

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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.