Cheese vs. Omelette — In-Depth Nutrition Comparison
Compare
How are cheese and omelette different?
- Cheese is higher in calcium, phosphorus, zinc, and vitamin B12; however, omelette is richer in choline, vitamin B5, and iron.
- 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.
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.
| 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
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.
| Contains more Vitamin AVitamin A | +91.9% |
| Contains more Vitamin B12Vitamin B12 | +44.7% |
| Contains more Vitamin EVitamin E | +81.7% |
| Contains more Vitamin DVitamin D | +183.3% |
| 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% |
| Contains more CholineCholine | +1400.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 18.867g | 3.319g | 71% |
| Cholesterol | 99mg | 313mg | 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 B5 | 0.41mg | 1.289mg | 18% |
| Vitamin A | 330µg | 172µg | 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 B6 | 0.066mg | 0.143mg | 6% |
| Vitamin D | 24IU | 69IU | 6% |
| Vitamin D | 0.6µg | 1.7µg | 6% |
| Selenium | 28.5µg | 25.8µg | 5% |
| Copper | 0.03mg | 0.063mg | 4% |
| Vitamin E | 0.71mg | 1.29mg | 4% |
| Magnesium | 27mg | 11mg | 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% |
| 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 OtherOther | +271% |
| 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
~0g
~equal in
Sucrose
~0g
~equal in
Fructose
~0g
~equal in
Maltose
~0g
