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  6. Fish sauce vs. Omelette

Fish sauce vs. Omelette — In-Depth Nutrition Comparison

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How are fish sauce and omelette different?

  • Fish sauce is higher in magnesium and vitamin B6; however, omelette is richer in choline, selenium, vitamin B2, vitamin B5, and phosphorus.
  • Daily need coverage for sodium for fish sauce is 335% higher.
  • Fish sauce contains 16 times more magnesium than omelette. While fish sauce contains 175mg of magnesium, omelette contains only 11mg.
  • Omelette has less sodium.

Sauce, fish, ready-to-serve and Egg, whole, cooked, omelet are the varieties used in this article.

Infographic

Fish sauce 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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
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 MagnesiumMagnesium +1490.9%
Contains more PotassiumPotassium +146.2%
Contains more ManganeseManganese +870.8%
Contains more CalciumCalcium +11.6%
Contains more IronIron +89.7%
Contains more CopperCopper +26%
Contains more ZincZinc +445%
Contains more PhosphorusPhosphorus +2285.7%
Contains less SodiumSodium -98%
Contains more SeleniumSelenium +183.5%

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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
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 CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +3514.1%
Contains more Vitamin B6Vitamin B6 +176.9%
Contains more FolateFolate +30.8%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +183.3%
Contains more Vitamin B2Vitamin B2 +577.2%
Contains more Vitamin B5Vitamin B5 +992.4%
Contains more Vitamin B12Vitamin B12 +58.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +1775.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 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 +468.8%
Contains more OtherOther +1922%
Contains more ProteinProtein +108.9%
Contains more FatsFats +116500%
~equal in Water ~76.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 g
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +242050%
Contains more Poly. FatPolyunsaturated fat +90300%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fish sauce Omelette DV% diff.
Sodium 7851mg 155mg 335%
Cholesterol 0mg 313mg 104%
Choline 13.2mg 247.6mg 43%
Magnesium 175mg 11mg 39%
Selenium 9.1µg 25.8µg 30%
Vitamin B2 0.057mg 0.386mg 25%
Vitamin B5 0.118mg 1.289mg 23%
Phosphorus 7mg 167mg 23%
Vitamin B6 0.396mg 0.143mg 19%
Vitamin A 4µg 172µg 19%
Fats 0.01g 11.66g 18%
Polyunsaturated fat 0.003g 2.712g 18%
Saturated fat 0.003g 3.319g 15%
Vitamin B3 2.313mg 0.064mg 14%
Monounsaturated fat 0.002g 4.843g 12%
Vitamin B12 0.48µg 0.76µg 12%
Protein 5.06g 10.57g 11%
Vitamin E 0mg 1.29mg 9%
Vitamin D 0µg 1.7µg 9%
Manganese 0.233mg 0.024mg 9%
Vitamin D 0IU 69IU 9%
Iron 0.78mg 1.48mg 9%
Zinc 0.2mg 1.09mg 8%
Calories 35kcal 154kcal 6%
Potassium 288mg 117mg 5%
Vitamin K 0µg 4.5µg 4%
Folate 51µg 39µg 3%
Vitamin B1 0.012mg 0.034mg 2%
Copper 0.05mg 0.063mg 1%
Calcium 43mg 48mg 1%
Carbs 3.64g 0.64g 1%
Vitamin C 0.5mg 0mg 1%
Net carbs 3.64g 0.64g N/A
Sugar 3.64g 0.31g N/A
Trans fat 0.709g N/A
Tryptophan 0.14mg 0%
Threonine 0.467mg 0%
Isoleucine 0.565mg 0%
Leucine 0.913mg 0%
Lysine 0.767mg 0%
Methionine 0.319mg 0%
Phenylalanine 0.572mg 0%
Valine 0.722mg 0%
Histidine 0.26mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.002g 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?

ok
ok
is better in case of low diet
Fish sauce Omelette
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
20%
Fish sauce
45%
Omelette
Minerals Daily Need Coverage Score
132%
Fish sauce
37%
Omelette

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 3.33g)
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 7696mg)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Fish sauce
Fish sauce is lower in Cholesterol (difference - 313mg)
Which food is lower in Saturated fat?
Fish sauce
Fish sauce is lower in Saturated fat (difference - 3.316g)
Which food is cheaper?
Fish sauce
Fish sauce is cheaper (difference - $1)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.

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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.