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  6. Colby cheese vs. Omelette

Colby cheese vs. Omelette — In-Depth Nutrition Comparison

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Differences between colby cheese and omelette

  • Colby cheese is higher in calcium, phosphorus, and zinc; however, omelette is richer in choline, vitamin B5, selenium, and iron.
  • Colby cheese's daily need coverage for saturated fat is 84% higher.
  • Colby cheese has 14 times more calcium than omelette. While colby cheese has 685mg of calcium, omelette has only 48mg.
  • Omelette has less saturated fat.

The food types used in this comparison are Cheese, colby and Egg, whole, cooked, omelet.

Infographic

Colby cheese 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 19% 206% 11% 29% 14% 84% 196% 79% 1.6% 79%
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 +136.4%
Contains more CalciumCalcium +1327.1%
Contains more ZincZinc +181.7%
Contains more PhosphorusPhosphorus +173.7%
Contains more IronIron +94.7%
Contains more CopperCopper +50%
Contains less SodiumSodium -74.3%
Contains more ManganeseManganese +100%
Contains more SeleniumSelenium +77.9%
~equal in Potassium ~117mg

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% 88% 5.6% 9% 3.8% 87% 1.7% 13% 18% 104% 6.8% 14% 8.4%
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 AVitamin A +53.5%
Contains more Vitamin B3Vitamin B3 +45.3%
Contains more Vitamin EVitamin E +360.7%
Contains more Vitamin DVitamin D +183.3%
Contains more Vitamin B1Vitamin B1 +126.7%
Contains more Vitamin B5Vitamin B5 +513.8%
Contains more Vitamin B6Vitamin B6 +81%
Contains more Vitamin KVitamin K +66.7%
Contains more FolateFolate +116.7%
Contains more CholineCholine +1507.8%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.386mg
~equal in Vitamin B12 ~0.76µg

All nutrients comparison - raw data values

Nutrient Colby cheese Omelette DV% diff.
Saturated fat 20.218g 3.319g 77%
Cholesterol 95mg 313mg 73%
Calcium 685mg 48mg 64%
Choline 15.4mg 247.6mg 42%
Phosphorus 457mg 167mg 41%
Fats 32.11g 11.66g 31%
Protein 23.76g 10.57g 26%
Vitamin B5 0.21mg 1.289mg 22%
Selenium 14.5µg 25.8µg 21%
Sodium 604mg 155mg 20%
Zinc 3.07mg 1.09mg 18%
Polyunsaturated fat 0.953g 2.712g 12%
Calories 394kcal 154kcal 12%
Monounsaturated fat 9.28g 4.843g 11%
Vitamin A 264µg 172µg 10%
Iron 0.76mg 1.48mg 9%
Vitamin E 0.28mg 1.29mg 7%
Vitamin D 24IU 69IU 6%
Vitamin D 0.6µg 1.7µg 6%
Folate 18µg 39µg 5%
Vitamin B6 0.079mg 0.143mg 5%
Magnesium 26mg 11mg 4%
Vitamin B12 0.83µg 0.76µg 3%
Vitamin K 2.7µg 4.5µg 2%
Copper 0.042mg 0.063mg 2%
Vitamin B1 0.015mg 0.034mg 2%
Manganese 0.012mg 0.024mg 1%
Carbs 2.57g 0.64g 1%
Vitamin B2 0.375mg 0.386mg 1%
Net carbs 2.57g 0.64g N/A
Potassium 127mg 117mg 0%
Sugar 0.52g 0.31g N/A
Vitamin B3 0.093mg 0.064mg 0%
Trans fat 0.709g N/A
Tryptophan 0.305mg 0.14mg 0%
Threonine 0.845mg 0.467mg 0%
Isoleucine 1.475mg 0.565mg 0%
Leucine 2.275mg 0.913mg 0%
Lysine 1.978mg 0.767mg 0%
Methionine 0.622mg 0.319mg 0%
Phenylalanine 1.251mg 0.572mg 0%
Valine 1.586mg 0.722mg 0%
Histidine 0.834mg 0.26mg 0%
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 32% 3% 38% 3%
Protein: 23.76 g
Fats: 32.11 g
Carbs: 2.57 g
Water: 38.2 g
Other: 3.36 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 ProteinProtein +124.8%
Contains more FatsFats +175.4%
Contains more CarbsCarbs +301.6%
Contains more OtherOther +236%
Contains more WaterWater +99.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 3%
Saturated fat: Sat. Fat 20.218 g
Monounsaturated fat: Mono. Fat 9.28 g
Polyunsaturated fat: Poly. Fat 0.953 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 +91.6%
Contains less Sat. FatSaturated fat -83.6%
Contains more Poly. FatPolyunsaturated fat +184.6%

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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. Colby cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173416/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.