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  6. Feta vs. Omelette

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 from 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.

Cheese, feta and Egg, whole, cooked, omelet are the varieties used in this article.

Infographic

Feta 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.
Feta
Feta
5
:
5
Omelette
Omelette
Contains more Calcium +927.1%
Contains more Magnesium +72.7%
Contains more Phosphorus +101.8%
Contains more Zinc +164.2%
Contains more Manganese +16.7%
Contains more Iron +127.7%
Contains more Potassium +88.7%
Contains less Sodium -83.1%
Contains more Copper +96.9%
Contains more Selenium +72%
Feta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 148% 25% 14% 145% 6% 120% 79% 11% 4% 82%
Omelette
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Contains more Calcium +927.1%
Contains more Magnesium +72.7%
Contains more Phosphorus +101.8%
Contains more Zinc +164.2%
Contains more Manganese +16.7%
Contains more Iron +127.7%
Contains more Potassium +88.7%
Contains less Sodium -83.1%
Contains more Copper +96.9%
Contains more Selenium +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.
Feta
Feta
5
:
6
Omelette
Omelette
Contains more Vitamin B1 +352.9%
Contains more Vitamin B2 +118.7%
Contains more Vitamin B3 +1448.4%
Contains more Vitamin B6 +196.5%
Contains more Vitamin B12 +122.4%
Contains more Vitamin A +46.2%
Contains more Vitamin E +616.7%
Contains more Vitamin D +325%
Contains more Vitamin B5 +33.3%
Contains more Folate +21.9%
Contains more Vitamin K +150%
Feta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 4% 12% 0% 39% 195% 19% 59% 98% 24% 212% 5%
Omelette
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 26% 51% 0% 9% 90% 2% 78% 33% 30% 96% 12%
Contains more Vitamin B1 +352.9%
Contains more Vitamin B2 +118.7%
Contains more Vitamin B3 +1448.4%
Contains more Vitamin B6 +196.5%
Contains more Vitamin B12 +122.4%
Contains more Vitamin A +46.2%
Contains more Vitamin E +616.7%
Contains more Vitamin D +325%
Contains more Vitamin B5 +33.3%
Contains more Folate +21.9%
Contains more Vitamin K +150%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
4
:
1
Omelette
Omelette
Contains more Protein +34.4%
Contains more Fats +82.5%
Contains more Carbs +539.1%
Contains more Other +420%
Contains more Water +37.9%
Feta
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Omelette
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more Protein +34.4%
Contains more Fats +82.5%
Contains more Carbs +539.1%
Contains more Other +420%
Contains more Water +37.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
0
:
3
Omelette
Omelette
Contains less Saturated Fat -77.8%
Contains more Polyunsaturated fat +358.9%
Equal in Monounsaturated Fat - 4.843
Feta
74% 23% 3%
Saturated Fat: 14.946 g
Monounsaturated Fat: 4.623 g
Polyunsaturated fat: 0.591 g
Omelette
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
Contains less Saturated Fat -77.8%
Contains more Polyunsaturated fat +358.9%
Equal in Monounsaturated Fat - 4.843

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Feta Omelette
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Feta Omelette Opinion
Net carbs 4.09g 0.64g Feta
Protein 14.21g 10.57g Feta
Fats 21.28g 11.66g Feta
Carbs 4.09g 0.64g Feta
Calories 264kcal 154kcal Feta
Sugar 4.09g 0.31g Omelette
Calcium 493mg 48mg Feta
Iron 0.65mg 1.48mg Omelette
Magnesium 19mg 11mg Feta
Phosphorus 337mg 167mg Feta
Potassium 62mg 117mg Omelette
Sodium 917mg 155mg Omelette
Zinc 2.88mg 1.09mg Feta
Copper 0.032mg 0.063mg Omelette
Manganese 0.028mg 0.024mg Feta
Selenium 15µg 25.8µg Omelette
Vitamin A 422IU 617IU Omelette
Vitamin A RAE 125µg 172µg Omelette
Vitamin E 0.18mg 1.29mg Omelette
Vitamin D 16IU 69IU Omelette
Vitamin D 0.4µg 1.7µg Omelette
Vitamin B1 0.154mg 0.034mg Feta
Vitamin B2 0.844mg 0.386mg Feta
Vitamin B3 0.991mg 0.064mg Feta
Vitamin B5 0.967mg 1.289mg Omelette
Vitamin B6 0.424mg 0.143mg Feta
Folate 32µg 39µg Omelette
Vitamin B12 1.69µg 0.76µg Feta
Vitamin K 1.8µg 4.5µg Omelette
Tryptophan 0.2mg 0.14mg Feta
Threonine 0.637mg 0.467mg Feta
Isoleucine 0.803mg 0.565mg Feta
Leucine 1.395mg 0.913mg Feta
Lysine 1.219mg 0.767mg Feta
Methionine 0.368mg 0.319mg Feta
Phenylalanine 0.675mg 0.572mg Feta
Valine 1.065mg 0.722mg Feta
Histidine 0.397mg 0.26mg Feta
Cholesterol 89mg 313mg Feta
Trans Fat 0.709g Feta
Saturated Fat 14.946g 3.319g Omelette
Omega-3 - DHA 0g 0.049g Omelette
Omega-3 - DPA 0g 0.006g Omelette
Monounsaturated Fat 4.623g 4.843g Omelette
Polyunsaturated fat 0.591g 2.712g Omelette
Omega-6 - Eicosadienoic acid 0.015g Omelette

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta Omelette
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
57%
Feta
38%
Omelette
Minerals Daily Need Coverage Score
63%
Feta
37%
Omelette

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 3.78g)
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 762mg)
Which food is lower in Saturated Fat?
Omelette
Omelette is lower in Saturated Fat (difference - 11.627g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 27)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $1.5)
Which food is lower in Cholesterol?
Feta
Feta is lower in Cholesterol (difference - 224mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.