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.
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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.
| Contains more CopperCopper | +3074.6% |
| Contains less SodiumSodium | -20% |
| Contains more SeleniumSelenium | +19.4% |
| Contains more IronIron | +24.4% |
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.
| 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 CholineCholine | +18.7% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +19% |
| Contains more CarbsCarbs | +75% |
~equal in
Fats
~11.66g
~equal in
Water
~76.13g
~equal in
Other
~1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +18.8% |
| Contains more Poly. FatPolyunsaturated fat | +91.8% |
~equal in
Saturated fat
~3.319g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
| Polyunsaturated fat | 1.414g | 2.712g | 9% |
| Selenium | 30.8µg | 25.8µg | 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 A | 149µg | 172µg | 3% |
| Vitamin D | 2.2µg | 1.7µg | 3% |
| Vitamin B1 | 0.066mg | 0.034mg | 3% |
| Vitamin B6 | 0.121mg | 0.143mg | 2% |
| Vitamin B5 | 1.398mg | 1.289mg | 2% |
| Vitamin D | 87IU | 69IU | 2% |
| Fats | 10.61g | 11.66g | 2% |
| Monounsaturated fat | 4.077g | 4.843g | 2% |
| Vitamin E | 1.03mg | 1.29mg | 2% |
| Folate | 44µg | 39µg | 1% |
| Sodium | 124mg | 155mg | 1% |
| Phosphorus | 172mg | 167mg | 1% |
| Calories | 155kcal | 154kcal | 0% |
| Carbs | 1.12g | 0.64g | 0% |
| Net carbs | 1.12g | 0.64g | N/A |
| 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
53%
45%
Minerals Daily Need Coverage Score
103%
37%
Comparison summary
Which food is lower in Cholesterol?
Omelette is lower in Cholesterol (difference - 60mg)
Which food is lower in Sugar?
Omelette is lower in Sugar (difference - 0.81g)
Which food contains less Sodium?
Egg contains less Sodium (difference - 31mg)
Which food is lower in Saturated fat?
Egg is lower in Saturated fat (difference - 0.052g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($1)
Which food is richer in minerals?
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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?
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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.