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Egg vs. Omelette — In-Depth Nutrition Comparison

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How are eggs and omelette different?

  • Eggs are higher in copper, vitamin B12, vitamin B2, selenium, and choline; however, omelette is richer in polyunsaturated fat.
  • Daily need coverage for copper for eggs is 215% higher.
  • Omelette has less cholesterol.

Egg, whole, cooked, hard-boiled and Egg, whole, cooked, omelet are the varieties used in this article.

Infographic

Egg vs Omelette infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Egg
Egg
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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 CopperCopper +3074.6%
Contains less SodiumSodium -20%
Contains more SeleniumSelenium +19.4%
Contains more IronIron +24.4%
~equal in Magnesium ~11mg
~equal in Calcium ~48mg
~equal in Potassium ~117mg
~equal in Zinc ~1.09mg
~equal in Phosphorus ~167mg
~equal in Manganese ~0.024mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Egg
Egg
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 26% 57% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29%
Contains more Vitamin DVitamin D +29.4%
Contains more Vitamin B1Vitamin B1 +94.1%
Contains more Vitamin B2Vitamin B2 +32.9%
Contains more Vitamin B12Vitamin B12 +46.1%
Contains more FolateFolate +12.8%
Contains more Vitamin AVitamin A +15.4%
Contains more Vitamin EVitamin E +25.2%
Contains more Vitamin B6Vitamin B6 +18.2%
Contains more Vitamin KVitamin K +1400%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~0.064mg
~equal in Vitamin B5 ~1.289mg

All nutrients comparison - raw data values

Nutrient Egg Omelette DV% diff.
Copper 2mg 0.063mg 215%
Cholesterol 373mg 313mg 20%
Vitamin B12 1.11µg 0.76µg 15%
Vitamin B2 0.513mg 0.386mg 10%
Selenium 30.8µg 25.8µg 9%
Polyunsaturated fat 1.414g 2.712g 9%
Choline 293.8mg 247.6mg 8%
Protein 12.58g 10.57g 4%
Iron 1.19mg 1.48mg 4%
Vitamin K 0.3µg 4.5µg 4%
Vitamin D 2.2µg 1.7µg 3%
Vitamin A 149µg 172µg 3%
Vitamin B1 0.066mg 0.034mg 3%
Fats 10.61g 11.66g 2%
Vitamin D* 87 IU 69 IU 2%
Vitamin E 1.03mg 1.29mg 2%
Vitamin B5 1.398mg 1.289mg 2%
Vitamin B6 0.121mg 0.143mg 2%
Monounsaturated fat 4.077g 4.843g 2%
Phosphorus 172mg 167mg 1%
Sodium 124mg 155mg 1%
Folate 44µg 39µg 1%
Calories 155kcal 154kcal 0%
Protein per 100 calories 8.1g 6.9g N/A
Calories per 10 g protein 123kcal 146kcal N/A
Weight per 100 calories 65g 65g N/A
Unsaturated / Saturated Fat ratio 1.7 2.3 N/A
Net carbs 1.12g 0.64g N/A
Carbs 1.12g 0.64g 0%
Magnesium 10mg 11mg 0%
Calcium 50mg 48mg 0%
Potassium 126mg 117mg 0%
Sugar 1.12g 0.31g N/A
Zinc 1.05mg 1.09mg 0%
Manganese 0.026mg 0.024mg 0%
Vitamin B3 0.064mg 0.064mg 0%
Trans fat 0.709g N/A
Saturated fat 3.267g 3.319g 0%
Tryptophan 0.153mg 0.14mg 0%
Threonine 0.604mg 0.467mg 0%
Isoleucine 0.686mg 0.565mg 0%
Leucine 1.075mg 0.913mg 0%
Lysine 0.904mg 0.767mg 0%
Methionine 0.392mg 0.319mg 0%
Phenylalanine 0.668mg 0.572mg 0%
Valine 0.767mg 0.722mg 0%
Histidine 0.298mg 0.26mg 0%
Omega-3 (EPA) 0.005g 0g N/A
Omega-3 (DHA) 0.038g 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
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 +19%
Contains more CarbsCarbs +75%
~equal in Fats ~11.66g
~equal in Water ~76.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
1
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 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 +18.8%
Contains more Poly. FatPolyunsaturated fat +91.8%
~equal in Saturated fat ~3.319g

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.