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Egg vs. Omelette — In-Depth Nutrition Comparison

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How are Egg and Omelette different?

  • Egg is higher in Copper, Vitamin B12, Vitamin B2, Selenium, and Choline, however, Omelette is richer in Polyunsaturated fat.
  • Daily need coverage for Copper from Egg 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

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.
Egg
7
:
Contains less Sodium -20%
Contains more Copper +3074.6%
Contains more Selenium +19.4%
Contains more Iron +24.4%
Equal in Calcium - 48
Equal in Magnesium - 11
Equal in Phosphorus - 167
Equal in Potassium - 117
Equal in Zinc - 1.09
Equal in Manganese - 0.024
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Contains less Sodium -20%
Contains more Copper +3074.6%
Contains more Selenium +19.4%
Contains more Iron +24.4%
Equal in Calcium - 48
Equal in Magnesium - 11
Equal in Phosphorus - 167
Equal in Potassium - 117
Equal in Zinc - 1.09
Equal in Manganese - 0.024

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.
Egg
6
:
Contains more Vitamin D +29.4%
Contains more Vitamin B1 +94.1%
Contains more Vitamin B2 +32.9%
Contains more Folate +12.8%
Contains more Vitamin B12 +46.1%
Contains more Vitamin A +18.7%
Contains more Vitamin E +25.2%
Contains more Vitamin B6 +18.2%
Contains more Vitamin K +1400%
Equal in Vitamin B3 - 0.064
Equal in Vitamin B5 - 1.289
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 26% 51% 0% 9% 90% 2% 78% 33% 30% 96% 12%
Contains more Vitamin D +29.4%
Contains more Vitamin B1 +94.1%
Contains more Vitamin B2 +32.9%
Contains more Folate +12.8%
Contains more Vitamin B12 +46.1%
Contains more Vitamin A +18.7%
Contains more Vitamin E +25.2%
Contains more Vitamin B6 +18.2%
Contains more Vitamin K +1400%
Equal in Vitamin B3 - 0.064
Equal in Vitamin B5 - 1.289

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
3
:
Contains more Protein +19%
Contains more Carbs +75%
Equal in Fats - 11.66
Equal in Water - 76.13
Equal in Other - 1
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 Protein +19%
Contains more Carbs +75%
Equal in Fats - 11.66
Equal in Water - 76.13
Equal in Other - 1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
1
:
Contains more Monounsaturated Fat +18.8%
Contains more Polyunsaturated fat +91.8%
Equal in Saturated Fat - 3.319
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
Contains more Monounsaturated Fat +18.8%
Contains more Polyunsaturated fat +91.8%
Equal in Saturated Fat - 3.319

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg Omelette Opinion
Net carbs 1.12g 0.64g Egg
Protein 12.58g 10.57g Egg
Fats 10.61g 11.66g Omelette
Carbs 1.12g 0.64g Egg
Calories 155kcal 154kcal Egg
Sugar 1.12g 0.31g Omelette
Calcium 50mg 48mg Egg
Iron 1.19mg 1.48mg Omelette
Magnesium 10mg 11mg Omelette
Phosphorus 172mg 167mg Egg
Potassium 126mg 117mg Egg
Sodium 124mg 155mg Egg
Zinc 1.05mg 1.09mg Omelette
Copper 2mg 0.063mg Egg
Manganese 0.026mg 0.024mg Egg
Selenium 30.8µg 25.8µg Egg
Vitamin A 520IU 617IU Omelette
Vitamin A RAE 149µg 172µg Omelette
Vitamin E 1.03mg 1.29mg Omelette
Vitamin D 87IU 69IU Egg
Vitamin D 2.2µg 1.7µg Egg
Vitamin B1 0.066mg 0.034mg Egg
Vitamin B2 0.513mg 0.386mg Egg
Vitamin B3 0.064mg 0.064mg
Vitamin B5 1.398mg 1.289mg Egg
Vitamin B6 0.121mg 0.143mg Omelette
Folate 44µg 39µg Egg
Vitamin B12 1.11µg 0.76µg Egg
Vitamin K 0.3µg 4.5µg Omelette
Tryptophan 0.153mg 0.14mg Egg
Threonine 0.604mg 0.467mg Egg
Isoleucine 0.686mg 0.565mg Egg
Leucine 1.075mg 0.913mg Egg
Lysine 0.904mg 0.767mg Egg
Methionine 0.392mg 0.319mg Egg
Phenylalanine 0.668mg 0.572mg Egg
Valine 0.767mg 0.722mg Egg
Histidine 0.298mg 0.26mg Egg
Cholesterol 373mg 313mg Omelette
Trans Fat 0.709g Egg
Saturated Fat 3.267g 3.319g Egg
Omega-3 - DHA 0.038g 0.049g Omelette
Omega-3 - EPA 0.005g 0g Egg
Omega-3 - DPA 0g 0.006g Omelette
Monounsaturated Fat 4.077g 4.843g Omelette
Polyunsaturated fat 1.414g 2.712g Omelette
Omega-6 - Eicosadienoic acid 0.015g Omelette

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Omelette
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
45%
Egg
38%
Omelette
Minerals Daily Need Coverage Score
103%
Egg
37%
Omelette

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 0.81g)
Which food is lower in Cholesterol?
Omelette
Omelette is lower in Cholesterol (difference - 60mg)
Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 31mg)
Which food is lower in Saturated Fat?
Egg
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?
?
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?
?
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. 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.