Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Cod
  5. Compare
  6. Cod vs. Omelette

Cod vs. Omelette — In-Depth Nutrition Comparison

Compare

A recap on differences between Cod and Omelette

  • Cod has more Vitamin B5, Selenium, Vitamin B3, and Potassium, however, Omelette is higher in Choline, Vitamin B2, Vitamin A RAE, and Iron.
  • Cod covers your daily Vitamin B5 needs 3034% more than Omelette.
  • Omelette contains 32 times less Vitamin B3 than Cod. Cod contains 2.063mg of Vitamin B3, while Omelette contains 0.064mg.
  • Cod has less Cholesterol.

Food varieties used in this article are Fish, cod, Atlantic, raw and Egg, whole, cooked, omelet.

Infographic

Cod 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.
Cod
Cod
5
:
5
Omelette
Omelette
Contains more Magnesium +190.9%
Contains more Phosphorus +21.6%
Contains more Potassium +253%
Contains less Sodium -65.2%
Contains more Selenium +28.3%
Contains more Calcium +200%
Contains more Iron +289.5%
Contains more Zinc +142.2%
Contains more Copper +125%
Contains more Manganese +60%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 23% 87% 37% 8% 13% 10% 2% 181%
Omelette
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Contains more Magnesium +190.9%
Contains more Phosphorus +21.6%
Contains more Potassium +253%
Contains less Sodium -65.2%
Contains more Selenium +28.3%
Contains more Calcium +200%
Contains more Iron +289.5%
Contains more Zinc +142.2%
Contains more Copper +125%
Contains more Manganese +60%

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.
Cod
Cod
6
:
6
Omelette
Omelette
Contains more Vitamin C +∞%
Contains more Vitamin B1 +123.5%
Contains more Vitamin B3 +3123.4%
Contains more Vitamin B5 +11769.7%
Contains more Vitamin B6 +71.3%
Contains more Vitamin B12 +19.7%
Contains more Vitamin A +1442.5%
Contains more Vitamin E +101.6%
Contains more Vitamin D +88.9%
Contains more Vitamin B2 +493.8%
Contains more Folate +457.1%
Contains more Vitamin K +4400%
Cod
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
Omelette
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 26% 51% 0% 9% 90% 2% 78% 33% 30% 96% 12%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +123.5%
Contains more Vitamin B3 +3123.4%
Contains more Vitamin B5 +11769.7%
Contains more Vitamin B6 +71.3%
Contains more Vitamin B12 +19.7%
Contains more Vitamin A +1442.5%
Contains more Vitamin E +101.6%
Contains more Vitamin D +88.9%
Contains more Vitamin B2 +493.8%
Contains more Folate +457.1%
Contains more Vitamin K +4400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
:
3
Omelette
Omelette
Contains more Protein +68.5%
Contains more Fats +1640.3%
Contains more Carbs +∞%
Contains more Other +233.3%
Equal in Water - 76.13
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Omelette
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more Protein +68.5%
Contains more Fats +1640.3%
Contains more Carbs +∞%
Contains more Other +233.3%
Equal in Water - 76.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
:
2
Omelette
Omelette
Contains less Saturated Fat -96.1%
Contains more Monounsaturated Fat +5052.1%
Contains more Polyunsaturated fat +1074%
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Omelette
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
Contains less Saturated Fat -96.1%
Contains more Monounsaturated Fat +5052.1%
Contains more Polyunsaturated fat +1074%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Omelette Opinion
Net carbs 0g 0.64g Omelette
Protein 17.81g 10.57g Cod
Fats 0.67g 11.66g Omelette
Carbs 0g 0.64g Omelette
Calories 82kcal 154kcal Omelette
Sugar 0g 0.31g Cod
Calcium 16mg 48mg Omelette
Iron 0.38mg 1.48mg Omelette
Magnesium 32mg 11mg Cod
Phosphorus 203mg 167mg Cod
Potassium 413mg 117mg Cod
Sodium 54mg 155mg Cod
Zinc 0.45mg 1.09mg Omelette
Copper 0.028mg 0.063mg Omelette
Manganese 0.015mg 0.024mg Omelette
Selenium 33.1µg 25.8µg Cod
Vitamin A 40IU 617IU Omelette
Vitamin A RAE 12µg 172µg Omelette
Vitamin E 0.64mg 1.29mg Omelette
Vitamin D 36IU 69IU Omelette
Vitamin D 0.9µg 1.7µg Omelette
Vitamin C 1mg 0mg Cod
Vitamin B1 0.076mg 0.034mg Cod
Vitamin B2 0.065mg 0.386mg Omelette
Vitamin B3 2.063mg 0.064mg Cod
Vitamin B5 153mg 1.289mg Cod
Vitamin B6 0.245mg 0.143mg Cod
Folate 7µg 39µg Omelette
Vitamin B12 0.91µg 0.76µg Cod
Vitamin K 0.1µg 4.5µg Omelette
Tryptophan 0.199mg 0.14mg Cod
Threonine 0.781mg 0.467mg Cod
Isoleucine 0.821mg 0.565mg Cod
Leucine 1.447mg 0.913mg Cod
Lysine 1.635mg 0.767mg Cod
Methionine 0.527mg 0.319mg Cod
Phenylalanine 0.695mg 0.572mg Cod
Valine 0.917mg 0.722mg Cod
Histidine 0.524mg 0.26mg Cod
Cholesterol 43mg 313mg Cod
Trans Fat 0.709g Cod
Saturated Fat 0.131g 3.319g Cod
Omega-3 - DHA 0.12g 0.049g Cod
Omega-3 - EPA 0.064g 0g Cod
Omega-3 - DPA 0.01g 0.006g Cod
Monounsaturated Fat 0.094g 4.843g Omelette
Polyunsaturated fat 0.231g 2.712g Omelette
Omega-6 - Eicosadienoic acid 0.015g Omelette

Which food is preferable for your diet?

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

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
790%
Cod
38%
Omelette
Minerals Daily Need Coverage Score
38%
Cod
37%
Omelette

Comparison summary

Which food is cheaper?
Omelette
Omelette is cheaper (difference - $0.3)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 0.31g)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 101mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 270mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 3.188g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.