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  6. Egg white vs. Omelette

Egg white vs. Omelette — In-Depth Nutrition Comparison

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The main differences between egg whites and omelette

  • Egg whites contain less choline, vitamin B12, vitamin B5, phosphorus, iron, vitamin A, vitamin D, and vitamin B6 than omelette.
  • Daily need coverage for cholesterol for omelette is 104% higher.

Food types used in this article are Egg, white, raw, fresh and Egg, whole, cooked, omelet.

Infographic

Egg white vs Omelette infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
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 PotassiumPotassium +39.3%
Contains more CalciumCalcium +585.7%
Contains more IronIron +1750%
Contains more CopperCopper +173.9%
Contains more ZincZinc +3533.3%
Contains more PhosphorusPhosphorus +1013.3%
Contains more ManganeseManganese +118.2%
Contains more SeleniumSelenium +29%
~equal in Magnesium ~11mg
~equal in Sodium ~155mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin B2Vitamin B2 +13.7%
Contains more Vitamin B3Vitamin B3 +64.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +750%
Contains more Vitamin B5Vitamin B5 +578.4%
Contains more Vitamin B6Vitamin B6 +2760%
Contains more Vitamin B12Vitamin B12 +744.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +875%
Contains more CholineCholine +22409.1%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Egg white Omelette DV% diff.
Cholesterol 0mg 313mg 104%
Choline 1.1mg 247.6mg 45%
Vitamin B12 0.09µg 0.76µg 28%
Vitamin B5 0.19mg 1.289mg 22%
Phosphorus 15mg 167mg 22%
Vitamin A 0µg 172µg 19%
Iron 0.08mg 1.48mg 18%
Fats 0.17g 11.66g 18%
Polyunsaturated fat 0g 2.712g 18%
Saturated fat 0g 3.319g 15%
Monounsaturated fat 0g 4.843g 12%
Vitamin B6 0.005mg 0.143mg 11%
Selenium 20µg 25.8µg 11%
Zinc 0.03mg 1.09mg 10%
Folate 4µg 39µg 9%
Vitamin E 0mg 1.29mg 9%
Vitamin D 0µg 1.7µg 9%
Vitamin D 0IU 69IU 9%
Calories 52kcal 154kcal 5%
Copper 0.023mg 0.063mg 4%
Calcium 7mg 48mg 4%
Vitamin K 0µg 4.5µg 4%
Vitamin B2 0.439mg 0.386mg 4%
Vitamin B1 0.004mg 0.034mg 3%
Protein 10.9g 10.57g 1%
Manganese 0.011mg 0.024mg 1%
Potassium 163mg 117mg 1%
Carbs 0.73g 0.64g 0%
Net carbs 0.73g 0.64g N/A
Magnesium 11mg 11mg 0%
Sugar 0.71g 0.31g N/A
Sodium 166mg 155mg 0%
Vitamin B3 0.105mg 0.064mg 0%
Trans fat 0.709g N/A
Tryptophan 0.125mg 0.14mg 0%
Threonine 0.449mg 0.467mg 0%
Isoleucine 0.661mg 0.565mg 0%
Leucine 1.016mg 0.913mg 0%
Lysine 0.806mg 0.767mg 0%
Methionine 0.399mg 0.319mg 0%
Phenylalanine 0.686mg 0.572mg 0%
Valine 0.809mg 0.722mg 0%
Histidine 0.29mg 0.26mg 0%
Fructose 0.07g 0g 0%
Omega-3 - DHA 0g 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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 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 CarbsCarbs +14.1%
Contains more WaterWater +15%
Contains more FatsFats +6758.8%
Contains more OtherOther +58.7%
~equal in Protein ~10.57g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Glucose ~0.31g

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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 white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.