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Cookie dough vs. Omelette — In-Depth Nutrition Comparison

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Important differences between cookie dough and omelette

  • Cookie dough has more manganese, vitamin B1, vitamin B3, and fiber; however, omelette is richer in selenium, vitamin B12, vitamin B5, vitamin B2, and vitamin A.
  • Omelette's daily need coverage for cholesterol is 96% more.
  • Cookie dough contains less cholesterol.
  • Cookie dough has a higher glycemic index. The glycemic index of cookie dough is 54, while the glycemic index of omelette is 0.

The food varieties used in the comparison are Cookies, oatmeal, refrigerated dough and Egg, whole, cooked, omelet.

Infographic

Cookie dough 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 20% 9.3% 13% 80% 37% 17% 45% 38% 100% 50%
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 +154.5%
Contains more PotassiumPotassium +25.6%
Contains more IronIron +44.6%
Contains more CopperCopper +74.6%
Contains more ManganeseManganese +3087.5%
Contains more CalciumCalcium +54.8%
Contains more ZincZinc +70.3%
Contains more PhosphorusPhosphorus +60.6%
Contains less SodiumSodium -47.3%
Contains more SeleniumSelenium +183.5%

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% 1.3% 0% 0% 59% 34% 35% 22% 9.5% 5% 0% 26% 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 B1Vitamin B1 +588.2%
Contains more Vitamin B3Vitamin B3 +2814.1%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin B2Vitamin B2 +160.8%
Contains more Vitamin B5Vitamin B5 +246.5%
Contains more Vitamin B6Vitamin B6 +248.8%
Contains more Vitamin B12Vitamin B12 +1800%
Contains more FolateFolate +11.4%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 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 +62.1%
Contains more CarbsCarbs +9134.4%
Contains more OtherOther +30%
Contains more ProteinProtein +95.7%
Contains more WaterWater +397.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 59% 15%
Saturated fat: Sat. Fat 4.751 g
Monounsaturated fat: Mono. Fat 10.531 g
Polyunsaturated fat: Poly. Fat 2.592 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 +117.4%
Contains less Sat. FatSaturated fat -30.1%
~equal in Polyunsaturated fat ~2.712g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cookie dough Omelette DV% diff.
Cholesterol 24mg 313mg 96%
Choline 247.6mg 45%
Manganese 0.765mg 0.024mg 32%
Vitamin B12 0.04µg 0.76µg 30%
Selenium 9.1µg 25.8µg 30%
Vitamin A 4µg 172µg 19%
Carbs 59.1g 0.64g 19%
Vitamin B5 0.372mg 1.289mg 18%
Vitamin B2 0.148mg 0.386mg 18%
Vitamin B1 0.234mg 0.034mg 17%
Calories 424kcal 154kcal 14%
Monounsaturated fat 10.531g 4.843g 14%
Vitamin B3 1.865mg 0.064mg 11%
Fats 18.9g 11.66g 11%
Protein 5.4g 10.57g 10%
Fiber 2.5g 0g 10%
Phosphorus 104mg 167mg 9%
Vitamin E 1.29mg 9%
Vitamin D 1.7µg 9%
Vitamin D 69IU 9%
Iron 2.14mg 1.48mg 8%
Vitamin B6 0.041mg 0.143mg 8%
Saturated fat 4.751g 3.319g 7%
Sodium 294mg 155mg 6%
Copper 0.11mg 0.063mg 5%
Magnesium 28mg 11mg 4%
Vitamin K 4.5µg 4%
Zinc 0.64mg 1.09mg 4%
Calcium 31mg 48mg 2%
Polyunsaturated fat 2.592g 2.712g 1%
Potassium 147mg 117mg 1%
Folate 35µg 39µg 1%
Net carbs 56.6g 0.64g N/A
Sugar 0.31g N/A
Trans fat 0.709g N/A
Tryptophan 0.088mg 0.14mg 0%
Threonine 0.177mg 0.467mg 0%
Isoleucine 0.227mg 0.565mg 0%
Leucine 0.414mg 0.913mg 0%
Lysine 0.257mg 0.767mg 0%
Methionine 0.122mg 0.319mg 0%
Phenylalanine 0.278mg 0.572mg 0%
Valine 0.291mg 0.722mg 0%
Histidine 0.125mg 0.26mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0.049g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cookie dough 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
15%
Cookie dough
45%
Omelette
Minerals Daily Need Coverage Score
41%
Cookie dough
37%
Omelette

Comparison summary

Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 139mg)
Which food is lower in Saturated fat?
Omelette
Omelette is lower in Saturated fat (difference - 1.432g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 54)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Cookie dough
Cookie dough is lower in Cholesterol (difference - 289mg)
Which food is lower in Sugar?
Cookie dough
Cookie dough is lower in Sugar (difference - 0.31g)
Which food is cheaper?
Cookie dough
Cookie dough is cheaper (difference - $1)
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.

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. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/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.