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French toast vs. Omelette — In-Depth Nutrition Comparison

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How are french toast and omelette different?

  • French toast is higher in vitamin B1, vitamin B3, and manganese; however, omelette is richer in vitamin B12, vitamin B5, selenium, phosphorus, and vitamin B6.
  • Daily need coverage for cholesterol for omelette is 66% higher.
  • French toast contains 25 times more vitamin B3 than omelette. While french toast contains 1.628mg of vitamin B3, omelette contains only 0.064mg.
  • Omelette has less sodium.
  • Omelette has a lower glycemic index (0) than french toast (67).

French toast, prepared from recipe, made with low fat (2%) milk and Egg, whole, cooked, omelet are the varieties used in this article.

Infographic

French toast vs Omelette infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
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 +54.5%
Contains more CalciumCalcium +108.3%
Contains more PotassiumPotassium +14.5%
Contains more IronIron +12.8%
Contains more ManganeseManganese +683.3%
Contains more ZincZinc +62.7%
Contains more PhosphorusPhosphorus +42.7%
Contains less SodiumSodium -67.6%
Contains more SeleniumSelenium +28.4%
~equal in Copper ~0.063mg

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% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 0%
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 B1Vitamin B1 +500%
Contains more Vitamin B3Vitamin B3 +2443.8%
Contains more Vitamin AVitamin A +38.7%
Contains more Vitamin B2Vitamin B2 +20.2%
Contains more Vitamin B5Vitamin B5 +134.8%
Contains more Vitamin B6Vitamin B6 +93.2%
Contains more Vitamin B12Vitamin B12 +145.2%
~equal in Folate ~39µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 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 +3806.3%
Contains more OtherOther +80%
Contains more ProteinProtein +37.3%
Contains more WaterWater +39.2%
~equal in Fats ~11.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 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 -18%
~equal in Monounsaturated fat ~4.843g
~equal in Polyunsaturated fat ~2.712g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient French toast Omelette DV% diff.
Cholesterol 116mg 313mg 66%
Choline 247.6mg 45%
Vitamin B12 0.31µg 0.76µg 19%
Vitamin B5 0.549mg 1.289mg 15%
Vitamin B1 0.204mg 0.034mg 14%
Sodium 479mg 155mg 14%
Selenium 20.1µg 25.8µg 10%
Vitamin B3 1.628mg 0.064mg 10%
Vitamin E 1.29mg 9%
Vitamin D 69IU 9%
Vitamin D 1.7µg 9%
Carbs 25g 0.64g 8%
Manganese 0.188mg 0.024mg 7%
Phosphorus 117mg 167mg 7%
Protein 7.7g 10.57g 6%
Vitamin B6 0.074mg 0.143mg 5%
Calcium 100mg 48mg 5%
Vitamin B2 0.321mg 0.386mg 5%
Vitamin A 124µg 172µg 5%
Vitamin K 4.5µg 4%
Calories 229kcal 154kcal 4%
Zinc 0.67mg 1.09mg 4%
Saturated fat 2.723g 3.319g 3%
Iron 1.67mg 1.48mg 2%
Folate 43µg 39µg 1%
Copper 0.058mg 0.063mg 1%
Monounsaturated fat 4.524g 4.843g 1%
Fats 10.8g 11.66g 1%
Polyunsaturated fat 2.594g 2.712g 1%
Magnesium 17mg 11mg 1%
Potassium 134mg 117mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 25g 0.64g N/A
Sugar 0.31g N/A
Trans fat 0.709g N/A
Tryptophan 0.094mg 0.14mg 0%
Threonine 0.305mg 0.467mg 0%
Isoleucine 0.375mg 0.565mg 0%
Leucine 0.621mg 0.913mg 0%
Lysine 0.413mg 0.767mg 0%
Methionine 0.188mg 0.319mg 0%
Phenylalanine 0.389mg 0.572mg 0%
Valine 0.419mg 0.722mg 0%
Histidine 0.179mg 0.26mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.01g 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
French toast Omelette
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
25%
French toast
45%
Omelette
Minerals Daily Need Coverage Score
40%
French toast
37%
Omelette

Comparison summary

Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 324mg)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 67)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
French toast
French toast is lower in Cholesterol (difference - 197mg)
Which food is lower in Sugar?
French toast
French toast is lower in Sugar (difference - 0.31g)
Which food is lower in Saturated fat?
French toast
French toast is lower in Saturated fat (difference - 0.596g)
Which food is cheaper?
French toast
French toast is cheaper (difference - $1)
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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.