Egg white vs. Omelette — In-Depth Nutrition Comparison
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The main differences between Egg white and Omelette
- Egg white contains less Choline, Vitamin B12, Vitamin B5, Phosphorus, Vitamin A RAE, Iron, Vitamin D, and Vitamin B6 than Omelette.
- Daily need coverage for Cholesterol from Omelette is 104% higher.
Food types used in this article are Egg, white, raw, fresh and Egg, whole, cooked, omelet.
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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
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Potassium
+39.3%
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Calcium
+585.7%
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Iron
+1750%
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Phosphorus
+1013.3%
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Zinc
+3533.3%
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Copper
+173.9%
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Manganese
+118.2%
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Selenium
+29%
Equal in Magnesium - 11
Equal in Sodium - 155
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Potassium
+39.3%
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Calcium
+585.7%
Contains
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Iron
+1750%
Contains
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Phosphorus
+1013.3%
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Zinc
+3533.3%
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Copper
+173.9%
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Manganese
+118.2%
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Selenium
+29%
Equal in Magnesium - 11
Equal in Sodium - 155
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.
:
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Vitamin B2
+13.7%
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Vitamin B3
+64.1%
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Vitamin A
+∞%
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Vitamin E
+∞%
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Vitamin D
+∞%
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Vitamin B1
+750%
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Vitamin B5
+578.4%
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Vitamin B6
+2760%
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Folate
+875%
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Vitamin B12
+744.4%
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Vitamin K
+∞%
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Vitamin B2
+13.7%
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Vitamin B3
+64.1%
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Vitamin A
+∞%
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Vitamin E
+∞%
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Vitamin D
+∞%
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Vitamin B1
+750%
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Vitamin B5
+578.4%
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Vitamin B6
+2760%
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Folate
+875%
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Vitamin B12
+744.4%
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Vitamin K
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Carbs
+14.1%
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Water
+15%
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Fats
+6758.8%
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Other
+58.7%
Equal in Protein - 10.57
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Carbs
+14.1%
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Water
+15%
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Fats
+6758.8%
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Other
+58.7%
Equal in Protein - 10.57
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Sucrose
+∞%
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Fructose
+∞%
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Lactose
+∞%
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Maltose
+∞%
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Galactose
+∞%
Equal in Glucose - 0.31
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Sucrose
+∞%
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Fructose
+∞%
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Lactose
+∞%
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Maltose
+∞%
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Galactose
+∞%
Equal in Glucose - 0.31
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 Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0.73g | 0.64g |
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| Protein | 10.9g | 10.57g |
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| Fats | 0.17g | 11.66g |
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| Carbs | 0.73g | 0.64g |
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| Calories | 52kcal | 154kcal |
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| Fructose | 0.07g | 0g |
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| Sugar | 0.71g | 0.31g |
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| Calcium | 7mg | 48mg |
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| Iron | 0.08mg | 1.48mg |
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| Magnesium | 11mg | 11mg | |
| Phosphorus | 15mg | 167mg |
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| Potassium | 163mg | 117mg |
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| Sodium | 166mg | 155mg |
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| Zinc | 0.03mg | 1.09mg |
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| Copper | 0.023mg | 0.063mg |
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| Manganese | 0.011mg | 0.024mg |
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| Selenium | 20µg | 25.8µg |
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| Vitamin A | 0IU | 617IU |
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| Vitamin A RAE | 0µg | 172µg |
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| Vitamin E | 0mg | 1.29mg |
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| Vitamin D | 0IU | 69IU |
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| Vitamin D | 0µg | 1.7µg |
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| Vitamin B1 | 0.004mg | 0.034mg |
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| Vitamin B2 | 0.439mg | 0.386mg |
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| Vitamin B3 | 0.105mg | 0.064mg |
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| Vitamin B5 | 0.19mg | 1.289mg |
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| Vitamin B6 | 0.005mg | 0.143mg |
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| Folate | 4µg | 39µg |
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| Vitamin B12 | 0.09µg | 0.76µg |
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| Vitamin K | 0µg | 4.5µg |
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| Tryptophan | 0.125mg | 0.14mg |
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| Threonine | 0.449mg | 0.467mg |
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| Isoleucine | 0.661mg | 0.565mg |
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| Leucine | 1.016mg | 0.913mg |
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| Lysine | 0.806mg | 0.767mg |
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| Methionine | 0.399mg | 0.319mg |
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| Phenylalanine | 0.686mg | 0.572mg |
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| Valine | 0.809mg | 0.722mg |
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| Histidine | 0.29mg | 0.26mg |
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| Cholesterol | 0mg | 313mg |
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| Trans Fat | 0.709g |
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| Saturated Fat | 0g | 3.319g |
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| Omega-3 - DHA | 0g | 0.049g |
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| Omega-3 - DPA | 0g | 0.006g |
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| Monounsaturated Fat | 0g | 4.843g |
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| Polyunsaturated fat | 0g | 2.712g |
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| Omega-6 - Eicosadienoic acid | 0.015g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
11%
38%
Minerals Daily Need Coverage Score
17%
37%
Comparison summary
Which food is lower in Sugar?
Omelette is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Omelette contains less Sodium (difference - 11mg)
Which food is richer in minerals?
Omelette is relatively richer in minerals
Which food is richer in vitamins?
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Egg white is lower in Cholesterol (difference - 313mg)
Which food is lower in Saturated Fat?
Egg white is lower in Saturated Fat (difference - 3.319g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
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The foods are relatively equal in price ($1)