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% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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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 |
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