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, vitamin A, iron, 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.
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more SucroseSucrose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Glucose
~0.31g
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 | |
|
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 |
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
10%
45%
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)