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  6. Fruit salad vs. Omelette

Fruit salad vs. Omelette — In-Depth Nutrition Comparison

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Summary of differences between Fruit salad and Omelette

  • The amount of Vitamin B12, Vitamin B2, Vitamin B5, Phosphorus, Vitamin A RAE, Iron, Vitamin D, and Folate in Omelette is higher than in Fruit salad.
  • Omelette covers your daily need of Cholesterol 104% more than Fruit salad.
  • The amount of Saturated Fat in Fruit salad is lower.

These are the specific foods used in this comparison Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids and Egg, whole, cooked, omelet.

Infographic

Fruit salad 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.
Fruit salad
Fruit salad
2
:
8
Omelette
Omelette
Contains less Sodium -96.8%
Contains more Manganese +529.2%
Contains more Calcium +336.4%
Contains more Iron +492%
Contains more Magnesium +37.5%
Contains more Phosphorus +1092.9%
Contains more Zinc +678.6%
Contains more Copper +26%
Equal in Potassium - 117
Fruit salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Omelette
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Contains less Sodium -96.8%
Contains more Manganese +529.2%
Contains more Calcium +336.4%
Contains more Iron +492%
Contains more Magnesium +37.5%
Contains more Phosphorus +1092.9%
Contains more Zinc +678.6%
Contains more Copper +26%
Equal in Potassium - 117

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.
Fruit salad
Fruit salad
2
:
10
Omelette
Omelette
Contains more Vitamin C +∞%
Contains more Vitamin B3 +456.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +209.1%
Contains more Vitamin B2 +2657.1%
Contains more Vitamin B5 +2332.1%
Contains more Vitamin B6 +429.6%
Contains more Folate +1200%
Contains more Vitamin B12 +∞%
Equal in Vitamin A - 617
Fruit salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
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 C +∞%
Contains more Vitamin B3 +456.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +209.1%
Contains more Vitamin B2 +2657.1%
Contains more Vitamin B5 +2332.1%
Contains more Vitamin B6 +429.6%
Contains more Folate +1200%
Contains more Vitamin B12 +∞%
Equal in Vitamin A - 617

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fruit salad
Fruit salad
2
:
3
Omelette
Omelette
Contains more Carbs +1939.1%
Contains more Water +13.2%
Contains more Protein +1972.5%
Contains more Fats +38766.7%
Contains more Other +284.6%
Fruit salad
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 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 Carbs +1939.1%
Contains more Water +13.2%
Contains more Protein +1972.5%
Contains more Fats +38766.7%
Contains more Other +284.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fruit salad
Fruit salad
1
:
2
Omelette
Omelette
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +96760%
Contains more Polyunsaturated fat +24554.5%
Fruit salad
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
Omelette
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +96760%
Contains more Polyunsaturated fat +24554.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fruit salad Omelette Opinion
Net carbs 12.05g 0.64g Fruit salad
Protein 0.51g 10.57g Omelette
Fats 0.03g 11.66g Omelette
Carbs 13.05g 0.64g Fruit salad
Calories 50kcal 154kcal Omelette
Sugar 0.31g Fruit salad
Fiber 1g 0g Fruit salad
Calcium 11mg 48mg Omelette
Iron 0.25mg 1.48mg Omelette
Magnesium 8mg 11mg Omelette
Phosphorus 14mg 167mg Omelette
Potassium 116mg 117mg Omelette
Sodium 5mg 155mg Fruit salad
Zinc 0.14mg 1.09mg Omelette
Copper 0.05mg 0.063mg Omelette
Manganese 0.151mg 0.024mg Fruit salad
Selenium 25.8µg Omelette
Vitamin A 600IU 617IU Omelette
Vitamin A RAE 30µg 172µg Omelette
Vitamin E 1.29mg Omelette
Vitamin D 0IU 69IU Omelette
Vitamin D 0µg 1.7µg Omelette
Vitamin C 3.3mg 0mg Fruit salad
Vitamin B1 0.011mg 0.034mg Omelette
Vitamin B2 0.014mg 0.386mg Omelette
Vitamin B3 0.356mg 0.064mg Fruit salad
Vitamin B5 0.053mg 1.289mg Omelette
Vitamin B6 0.027mg 0.143mg Omelette
Folate 3µg 39µg Omelette
Vitamin B12 0µg 0.76µg Omelette
Vitamin K 4.5µg Omelette
Tryptophan 0.14mg Omelette
Threonine 0.467mg Omelette
Isoleucine 0.565mg Omelette
Leucine 0.913mg Omelette
Lysine 0.767mg Omelette
Methionine 0.319mg Omelette
Phenylalanine 0.572mg Omelette
Valine 0.722mg Omelette
Histidine 0.26mg Omelette
Cholesterol 0mg 313mg Fruit salad
Trans Fat 0g 0.709g Fruit salad
Saturated Fat 0.004g 3.319g Fruit salad
Omega-3 - DHA 0.049g Omelette
Omega-3 - DPA 0.006g Omelette
Monounsaturated Fat 0.005g 4.843g Omelette
Polyunsaturated fat 0.011g 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
Fruit salad 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
6%
Fruit salad
38%
Omelette
Minerals Daily Need Coverage Score
8%
Fruit salad
37%
Omelette

Comparison summary

Which food is richer in minerals?
Omelette
Omelette is relatively richer in minerals
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 54)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 0.31g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 150mg)
Which food is lower in Cholesterol?
Fruit salad
Fruit salad is lower in Cholesterol (difference - 313mg)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 3.315g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $1)

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.