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Chocolate vs. Omelette — In-Depth Nutrition Comparison

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Important differences between chocolate and omelette

  • Chocolate has more copper, iron, manganese, magnesium, and fiber; however, omelette is richer in selenium, vitamin B2, and vitamin B12.
  • Chocolate's daily need coverage for copper is 107% more.
  • Omelette contains less saturated fat.
  • Chocolate has a higher glycemic index. The glycemic index of chocolate is 23, while the glycemic index of omelette is 0.

The food varieties used in the comparison are Chocolate, dark, 45- 59% cacao solids and Egg, whole, cooked, omelet.

Infographic

Chocolate vs Omelette 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
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 +1227.3%
Contains more CalciumCalcium +16.7%
Contains more PotassiumPotassium +377.8%
Contains more IronIron +441.9%
Contains more CopperCopper +1531.7%
Contains more ZincZinc +84.4%
Contains more PhosphorusPhosphorus +23.4%
Contains less SodiumSodium -84.5%
Contains more ManganeseManganese +5812.5%
Contains more SeleniumSelenium +760%

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% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
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 +1032.8%
Contains more Vitamin KVitamin K +80%
Contains more Vitamin AVitamin A +8500%
Contains more Vitamin EVitamin E +138.9%
Contains more Vitamin B1Vitamin B1 +36%
Contains more Vitamin B2Vitamin B2 +672%
Contains more Vitamin B5Vitamin B5 +334%
Contains more Vitamin B6Vitamin B6 +240.5%
Contains more Vitamin B12Vitamin B12 +230.4%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 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 FatsFats +168.3%
Contains more CarbsCarbs +9457.8%
Contains more OtherOther +70%
Contains more ProteinProtein +116.6%
Contains more WaterWater +7748.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 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 more Mono. FatMonounsaturated fat +97%
Contains less Sat. FatSaturated fat -82.1%
Contains more Poly. FatPolyunsaturated fat +148.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
97% 3%
Starch: 0 g
Sucrose: 46.25 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.65 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more LactoseLactose +∞%
Contains more GlucoseGlucose +∞%
~equal in Starch ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chocolate Omelette
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Chocolate Omelette DV% diff.
Copper 1.028mg 0.063mg 107%
Cholesterol 8mg 313mg 102%
Iron 8.02mg 1.48mg 82%
Saturated fat 18.519g 3.319g 69%
Manganese 1.419mg 0.024mg 61%
Choline 247.6mg 45%
Selenium 3µg 25.8µg 41%
Magnesium 146mg 11mg 32%
Fats 31.28g 11.66g 30%
Fiber 7g 0g 28%
Vitamin B2 0.05mg 0.386mg 26%
Vitamin B12 0.23µg 0.76µg 22%
Calories 546kcal 154kcal 20%
Vitamin B5 0.297mg 1.289mg 20%
Carbs 61.17g 0.64g 20%
Vitamin A 2µg 172µg 19%
Potassium 559mg 117mg 13%
Monounsaturated fat 9.54g 4.843g 12%
Polyunsaturated fat 1.092g 2.712g 11%
Caffeine 43mg 0mg 11%
Protein 4.88g 10.57g 11%
Folate 39µg 10%
Vitamin D 1.7µg 9%
Vitamin D 69IU 9%
Zinc 2.01mg 1.09mg 8%
Vitamin B6 0.042mg 0.143mg 8%
Phosphorus 206mg 167mg 6%
Sodium 24mg 155mg 6%
Vitamin E 0.54mg 1.29mg 5%
Vitamin B3 0.725mg 0.064mg 4%
Vitamin K 8.1µg 4.5µg 3%
Vitamin B1 0.025mg 0.034mg 1%
Calcium 56mg 48mg 1%
Net carbs 54.17g 0.64g N/A
Sugar 47.9g 0.31g N/A
Trans fat 0.112g 0.709g N/A
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 - EPA 0.001g 0g N/A
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - ALA 0.085g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.001g 0.015g N/A
Omega-6 - Linoleic acid 0.947g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate Omelette
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
9%
Chocolate
45%
Omelette
Minerals Daily Need Coverage Score
116%
Chocolate
37%
Omelette

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 47.59g)
Which food is lower in Saturated fat?
Omelette
Omelette is lower in Saturated fat (difference - 15.2g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 23)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $1)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Chocolate
Chocolate is lower in Cholesterol (difference - 305mg)
Which food contains less Sodium?
Chocolate
Chocolate contains less Sodium (difference - 131mg)
Which food is richer in minerals?
Chocolate
Chocolate is relatively richer in minerals

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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.