Cheese vs. Omelette — In-Depth Nutrition Comparison
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How are cheese and omelette different?
- Cheese is higher in calcium, phosphorus, fats, protein, and zinc; however, omelette is richer in choline and vitamin B5.
- Daily need coverage for saturated fat for cheese is 78% higher.
- Cheese contains 15 times more calcium than omelette. While cheese contains 710mg of calcium, omelette contains only 48mg.
- Omelette has less saturated fat.
Cheese, cheddar and Egg, whole, cooked, omelet are the varieties used in this article.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +145.5% |
| Contains more CalciumCalcium | +1379.2% |
| Contains more ZincZinc | +233.9% |
| Contains more PhosphorusPhosphorus | +172.5% |
| Contains more ManganeseManganese | +12.5% |
| Contains more PotassiumPotassium | +53.9% |
| Contains more IronIron | +957.1% |
| Contains more CopperCopper | +110% |
| Contains less SodiumSodium | -76.3% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin AVitamin A | +91.9% |
| Contains more Vitamin B12Vitamin B12 | +44.7% |
| Contains more Vitamin DVitamin D | +183.3% |
| Contains more Vitamin EVitamin E | +81.7% |
| Contains more Vitamin B1Vitamin B1 | +17.2% |
| Contains more Vitamin B5Vitamin B5 | +214.4% |
| Contains more Vitamin B6Vitamin B6 | +116.7% |
| Contains more Vitamin KVitamin K | +87.5% |
| Contains more FolateFolate | +44.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 99mg | 313mg | 71% |
| Saturated fat | 18.867g | 3.319g | 71% |
| Calcium | 710mg | 48mg | 66% |
| Choline | 16.5mg | 247.6mg | 42% |
| Phosphorus | 455mg | 167mg | 41% |
| Fats | 33.31g | 11.66g | 33% |
| Protein | 22.87g | 10.57g | 25% |
| Zinc | 3.64mg | 1.09mg | 23% |
| Sodium | 653mg | 155mg | 22% |
| Vitamin A | 330µg | 172µg | 18% |
| Vitamin B5 | 0.41mg | 1.289mg | 18% |
| Iron | 0.14mg | 1.48mg | 17% |
| Vitamin B12 | 1.1µg | 0.76µg | 14% |
| Calories | 404kcal | 154kcal | 13% |
| Monounsaturated fat | 9.246g | 4.843g | 11% |
| Polyunsaturated fat | 1.421g | 2.712g | 9% |
| Vitamin D* | 24 IU | 69 IU | 6% |
| Vitamin D | 0.6µg | 1.7µg | 6% |
| Vitamin B6 | 0.066mg | 0.143mg | 6% |
| Selenium | 28.5µg | 25.8µg | 5% |
| Magnesium | 27mg | 11mg | 4% |
| Copper | 0.03mg | 0.063mg | 4% |
| Vitamin E | 0.71mg | 1.29mg | 4% |
| Vitamin B2 | 0.428mg | 0.386mg | 3% |
| Folate | 27µg | 39µg | 3% |
| Vitamin K | 2.4µg | 4.5µg | 2% |
| Carbs | 3.09g | 0.64g | 1% |
| Potassium | 76mg | 117mg | 1% |
| Protein per 100 calories | 5.7g | 6.9g | N/A |
| Calories per 10 g protein | 177kcal | 146kcal | N/A |
| Weight per 100 calories | 25g | 65g | N/A |
| Unsaturated / Saturated Fat ratio | 0.57 | 2.3 | N/A |
| Net carbs | 3.09g | 0.64g | N/A |
| Sugar | 0.48g | 0.31g | N/A |
| Manganese | 0.027mg | 0.024mg | 0% |
| Vitamin B1 | 0.029mg | 0.034mg | 0% |
| Vitamin B3 | 0.059mg | 0.064mg | 0% |
| Trans fat | 0.917g | 0.709g | N/A |
| Tryptophan | 0.547mg | 0.14mg | 0% |
| Threonine | 1.044mg | 0.467mg | 0% |
| Isoleucine | 1.206mg | 0.565mg | 0% |
| Leucine | 1.939mg | 0.913mg | 0% |
| Lysine | 1.025mg | 0.767mg | 0% |
| Methionine | 0.547mg | 0.319mg | 0% |
| Phenylalanine | 1.074mg | 0.572mg | 0% |
| Valine | 1.404mg | 0.722mg | 0% |
| Histidine | 0.547mg | 0.26mg | 0% |
| Omega-3 (EPA) | 0.01g | 0g | N/A |
| Omega-3 (DHA) | 0.001g | 0.049g | N/A |
| Omega-3 (DPA) | 0.017g | 0.006g | N/A |
| Omega-6 (Eicosadienoic acid) | 0.007g | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +116.4% |
| Contains more FatsFats | +185.7% |
| Contains more CarbsCarbs | +382.8% |
| Contains more WaterWater | +105.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +90.9% |
| Contains less Sat. FatSaturated fat | -82.4% |
| Contains more Poly. FatPolyunsaturated fat | +90.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more GlucoseGlucose | +19.2% |
~equal in
Starch
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~equal in
Sucrose
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~equal in
Fructose
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~equal in
Maltose
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