Cheese vs. Omelette — In-Depth Nutrition Comparison
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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.
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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.
| 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% |
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% |
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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
35%
45%
Minerals Daily Need Coverage Score
79%
37%
Comparison summary
Which food is lower in Sugar?
Omelette is lower in Sugar (difference - 0.17g)
Which food contains less Sodium?
Omelette contains less Sodium (difference - 498mg)
Which food is lower in Saturated fat?
Omelette is lower in Saturated fat (difference - 15.548g)
Which food is cheaper?
Omelette is cheaper (difference - $1)
Which food is richer in vitamins?
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Cheese is lower in Cholesterol (difference - 214mg)
Which food is richer in minerals?
Cheese is relatively richer in minerals
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)