Cheese sandwich vs. Omelette — In-Depth Nutrition Comparison

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Summary of differences between cheese sandwich and omelette

Cheese sandwich has more manganese, phosphorus, vitamin B1, vitamin B3, calcium, and iron, while omelette has more vitamin B12 and vitamin B5.
Omelette covers your daily need for cholesterol, 102% more than cheese sandwich.
Cheese sandwich contains 50 times more vitamin B3 than omelette. While cheese sandwich contains 3.185mg of vitamin B3, omelette contains only 0.064mg.
The amount of sodium in omelette is lower.
Omelette has a lower glycemic index. The glycemic index of omelette is 0, while the glycemic index of cheese sandwich is 54.

These are the specific foods used in this comparison Crackers, wheat, sandwich, with cheese filling and Egg, whole, cooked, omelet.

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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.

Cheese sandwich

Omelette

Contains more MagnesiumMagnesium	+390.9%
Contains more CalciumCalcium	+325%
Contains more PotassiumPotassium	+161.5%
Contains more IronIron	+77%
Contains more CopperCopper	+154%
Contains more PhosphorusPhosphorus	+128.7%
Contains more ManganeseManganese	+4412.5%

Contains more ZincZinc	+25.3%
Contains less SodiumSodium	-81.5%

~equal in Selenium ~25.8µg

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.

Cheese sandwich

Omelette

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+952.9%
Contains more Vitamin B3Vitamin B3	+4876.6%
Contains more Vitamin B6Vitamin B6	+82.5%
Contains more FolateFolate	+64.1%

Contains more Vitamin AVitamin A	+719%
Contains more Vitamin B5Vitamin B5	+107.2%
Contains more Vitamin B12Vitamin B12	+533.3%

~equal in Vitamin B2 ~0.386mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Cholesterol	7mg	313mg	102%
Manganese	1.083mg	0.024mg	46%
Choline		247.6mg	45%
Polyunsaturated fat	9.166g	2.712g	43%
Phosphorus	382mg	167mg	31%
Sodium	839mg	155mg	30%
Vitamin B12	0.12µg	0.76µg	27%
Vitamin B1	0.358mg	0.034mg	27%
Fats	25g	11.66g	21%
Vitamin B3	3.185mg	0.064mg	20%
Carbs	58.2g	0.64g	19%
Calories	497kcal	154kcal	17%
Vitamin A	21µg	172µg	17%
Calcium	204mg	48mg	16%
Iron	2.62mg	1.48mg	14%
Monounsaturated fat	10.351g	4.843g	14%
Vitamin B5	0.622mg	1.289mg	13%
Fiber	3.1g	0g	12%
Copper	0.16mg	0.063mg	11%
Magnesium	54mg	11mg	10%
Vitamin E		1.29mg	9%
Vitamin D		1.7µg	9%
Vitamin D		69IU	9%
Vitamin B6	0.261mg	0.143mg	9%
Folate	64µg	39µg	6%
Potassium	306mg	117mg	6%
Saturated fat	4.129g	3.319g	4%
Vitamin K		4.5µg	4%
Vitamin B2	0.427mg	0.386mg	3%
Selenium	24.3µg	25.8µg	3%
Protein	9.8g	10.57g	2%
Zinc	0.87mg	1.09mg	2%
Vitamin C	1.5mg	0mg	2%
Net carbs	55.1g	0.64g	N/A
Sugar		0.31g	N/A
Trans fat		0.709g	N/A
Tryptophan	0.13mg	0.14mg	0%
Threonine	0.298mg	0.467mg	0%
Isoleucine	0.383mg	0.565mg	0%
Leucine	0.698mg	0.913mg	0%
Lysine	0.344mg	0.767mg	0%
Methionine	0.167mg	0.319mg	0%
Phenylalanine	0.472mg	0.572mg	0%
Valine	0.438mg	0.722mg	0%
Histidine	0.219mg	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