Feta vs. Omelette — In-Depth Nutrition Comparison
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How are feta and omelette different?
- Feta is higher in calcium, vitamin B12, vitamin B2, phosphorus, and vitamin B6; however, omelette is richer in choline and selenium.
- Daily need coverage for cholesterol for omelette is 75% higher.
- Feta contains 10 times more calcium than omelette. While feta contains 493mg of calcium, omelette contains only 48mg.
- Omelette has less sodium.
- Omelette has a lower glycemic index (0) than feta (27).
Cheese, feta 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 MagnesiumMagnesium | +72.7% |
| Contains more CalciumCalcium | +927.1% |
| Contains more ZincZinc | +164.2% |
| Contains more PhosphorusPhosphorus | +101.8% |
| Contains more ManganeseManganese | +16.7% |
| Contains more PotassiumPotassium | +88.7% |
| Contains more IronIron | +127.7% |
| Contains more CopperCopper | +96.9% |
| Contains less SodiumSodium | -83.1% |
| Contains more SeleniumSelenium | +72% |
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 B1Vitamin B1 | +352.9% |
| Contains more Vitamin B2Vitamin B2 | +118.7% |
| Contains more Vitamin B3Vitamin B3 | +1448.4% |
| Contains more Vitamin B6Vitamin B6 | +196.5% |
| Contains more Vitamin B12Vitamin B12 | +122.4% |
| Contains more Vitamin AVitamin A | +37.6% |
| Contains more Vitamin EVitamin E | +616.7% |
| Contains more Vitamin DVitamin D | +325% |
| Contains more Vitamin B5Vitamin B5 | +33.3% |
| Contains more Vitamin KVitamin K | +150% |
| Contains more FolateFolate | +21.9% |
| Contains more CholineCholine | +1507.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 89mg | 313mg | 75% |
| Saturated fat | 14.946g | 3.319g | 53% |
| Calcium | 493mg | 48mg | 45% |
| Choline | 15.4mg | 247.6mg | 42% |
| Vitamin B12 | 1.69µg | 0.76µg | 39% |
| Vitamin B2 | 0.844mg | 0.386mg | 35% |
| Sodium | 917mg | 155mg | 33% |
| Phosphorus | 337mg | 167mg | 24% |
| Vitamin B6 | 0.424mg | 0.143mg | 22% |
| Selenium | 15µg | 25.8µg | 20% |
| Zinc | 2.88mg | 1.09mg | 16% |
| Fats | 21.28g | 11.66g | 15% |
| Polyunsaturated fat | 0.591g | 2.712g | 14% |
| Iron | 0.65mg | 1.48mg | 10% |
| Vitamin B1 | 0.154mg | 0.034mg | 10% |
| Protein | 14.21g | 10.57g | 7% |
| Vitamin E | 0.18mg | 1.29mg | 7% |
| Vitamin D | 0.4µg | 1.7µg | 7% |
| Vitamin D | 16IU | 69IU | 7% |
| Vitamin B5 | 0.967mg | 1.289mg | 6% |
| Calories | 264kcal | 154kcal | 6% |
| Vitamin B3 | 0.991mg | 0.064mg | 6% |
| Vitamin A | 125µg | 172µg | 5% |
| Copper | 0.032mg | 0.063mg | 3% |
| Potassium | 62mg | 117mg | 2% |
| Vitamin K | 1.8µg | 4.5µg | 2% |
| Folate | 32µg | 39µg | 2% |
| Magnesium | 19mg | 11mg | 2% |
| Carbs | 4.09g | 0.64g | 1% |
| Monounsaturated fat | 4.623g | 4.843g | 1% |
| Net carbs | 4.09g | 0.64g | N/A |
| Sugar | 4.09g | 0.31g | N/A |
| Manganese | 0.028mg | 0.024mg | 0% |
| Trans fat | 0.709g | N/A | |
| Tryptophan | 0.2mg | 0.14mg | 0% |
| Threonine | 0.637mg | 0.467mg | 0% |
| Isoleucine | 0.803mg | 0.565mg | 0% |
| Leucine | 1.395mg | 0.913mg | 0% |
| Lysine | 1.219mg | 0.767mg | 0% |
| Methionine | 0.368mg | 0.319mg | 0% |
| Phenylalanine | 0.675mg | 0.572mg | 0% |
| Valine | 1.065mg | 0.722mg | 0% |
| Histidine | 0.397mg | 0.26mg | 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
| Contains more ProteinProtein | +34.4% |
| Contains more FatsFats | +82.5% |
| Contains more CarbsCarbs | +539.1% |
| Contains more OtherOther | +420% |
| Contains more WaterWater | +37.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -77.8% |
| Contains more Poly. FatPolyunsaturated fat | +358.9% |
~equal in
Monounsaturated fat
~4.843g
