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Olive oil vs. Omelette — In-Depth Nutrition Comparison

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Summary of differences between olive oil and omelette

  • Olive oil has more vitamin E and vitamin K, while omelette has more selenium, choline, vitamin B12, vitamin B2, vitamin B5, and phosphorus.
  • Omelette covers your daily need for cholesterol, 104% more than olive oil.
  • Olive oil contains 13 times more vitamin K than omelette. While olive oil contains 60.2µg of vitamin K, omelette contains only 4.5µg.
  • The amount of saturated fat in omelette is lower.

These are the specific foods used in this comparison Oil, olive, salad or cooking and Egg, whole, cooked, omelet.

Infographic

Olive oil 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 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
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 less SodiumSodium -98.7%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +4700%
Contains more PotassiumPotassium +11600%
Contains more IronIron +164.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
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 EVitamin E +1012.4%
Contains more Vitamin KVitamin K +1237.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +82433.3%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 +757.6%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 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 +1406.5%
Contains more Poly. FatPolyunsaturated fat +288%
Contains less Sat. FatSaturated fat -76%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive oil Omelette DV% diff.
Monounsaturated fat 72.961g 4.843g 170%
Fats 100g 11.66g 136%
Cholesterol 0mg 313mg 104%
Vitamin E 14.35mg 1.29mg 87%
Polyunsaturated fat 10.523g 2.712g 52%
Saturated fat 13.808g 3.319g 48%
Selenium 0µg 25.8µg 47%
Vitamin K 60.2µg 4.5µg 46%
Choline 0.3mg 247.6mg 45%
Calories 884kcal 154kcal 37%
Vitamin B12 0µg 0.76µg 32%
Vitamin B2 0mg 0.386mg 30%
Vitamin B5 0mg 1.289mg 26%
Phosphorus 0mg 167mg 24%
Protein 0g 10.57g 21%
Vitamin A 0µg 172µg 19%
Iron 0.56mg 1.48mg 12%
Vitamin B6 0mg 0.143mg 11%
Zinc 0mg 1.09mg 10%
Folate 0µg 39µg 10%
Vitamin D 0µg 1.7µg 9%
Vitamin D 0IU 69IU 9%
Sodium 2mg 155mg 7%
Copper 0mg 0.063mg 7%
Calcium 1mg 48mg 5%
Magnesium 0mg 11mg 3%
Potassium 1mg 117mg 3%
Vitamin B1 0mg 0.034mg 3%
Manganese 0mg 0.024mg 1%
Carbs 0g 0.64g 0%
Net carbs 0g 0.64g N/A
Sugar 0g 0.31g N/A
Vitamin B3 0mg 0.064mg 0%
Trans fat 0.709g N/A
Tryptophan 0mg 0.14mg 0%
Threonine 0mg 0.467mg 0%
Isoleucine 0mg 0.565mg 0%
Leucine 0mg 0.913mg 0%
Lysine 0mg 0.767mg 0%
Methionine 0mg 0.319mg 0%
Phenylalanine 0mg 0.572mg 0%
Valine 0mg 0.722mg 0%
Histidine 0mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Omelette
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
34%
Olive oil
45%
Omelette
Minerals Daily Need Coverage Score
2%
Olive oil
37%
Omelette

Comparison summary

Which food is lower in Saturated fat?
Omelette
Omelette is lower in Saturated fat (difference - 10.489g)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $0.4)
Which food is richer in minerals?
Omelette
Omelette is relatively richer in minerals
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Olive oil
Olive oil is lower in Cholesterol (difference - 313mg)
Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 0.31g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 153mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.