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Jerky vs. Omelette — In-Depth Nutrition Comparison

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Important differences between jerky and omelette

  • Jerky has more zinc, iron, phosphorus, and folate; however, omelette is richer in selenium, choline, and vitamin B5.
  • Omelette's daily need coverage for cholesterol is 88% more.
  • Jerky contains 13 times more sodium than omelette. Jerky contains 2081mg of sodium, while omelette contains 155mg.

The food varieties used in the comparison are Snacks, beef jerky, chopped and formed and Egg, whole, cooked, omelet.

Infographic

Jerky 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.
Jerky
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
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 +363.6%
Contains more PotassiumPotassium +410.3%
Contains more IronIron +266.2%
Contains more CopperCopper +260.3%
Contains more ZincZinc +644%
Contains more PhosphorusPhosphorus +143.7%
Contains more ManganeseManganese +362.5%
Contains more CalciumCalcium +140%
Contains less SodiumSodium -92.6%
Contains more SeleniumSelenium +141.1%

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.
Jerky
5
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% 0% 9.8% 4.5% 39% 33% 32% 9.8% 41% 124% 5.8% 101% 60%
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 B1Vitamin B1 +352.9%
Contains more Vitamin B3Vitamin B3 +2606.3%
Contains more Vitamin B6Vitamin B6 +25.2%
Contains more Vitamin B12Vitamin B12 +30.3%
Contains more FolateFolate +243.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +163.3%
Contains more Vitamin DVitamin D +466.7%
Contains more Vitamin B2Vitamin B2 +171.8%
Contains more Vitamin B5Vitamin B5 +690.8%
Contains more Vitamin KVitamin K +95.7%
Contains more CholineCholine +126.9%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jerky
4
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 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 ProteinProtein +214.1%
Contains more FatsFats +119.6%
Contains more CarbsCarbs +1618.8%
Contains more OtherOther +584%
Contains more WaterWater +225.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jerky
1
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 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 more Mono. FatMonounsaturated fat +133.4%
Contains less Sat. FatSaturated fat -69.4%
Contains more Poly. FatPolyunsaturated fat +168.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jerky Omelette DV% diff.
Cholesterol 48mg 313mg 88%
Sodium 2081mg 155mg 84%
Zinc 8.11mg 1.09mg 64%
Iron 5.42mg 1.48mg 49%
Protein 33.2g 10.57g 45%
Phosphorus 407mg 167mg 34%
Saturated fat 10.85g 3.319g 34%
Selenium 10.7µg 25.8µg 27%
Choline 109.1mg 247.6mg 25%
Folate 134µg 39µg 24%
Vitamin B5 0.163mg 1.289mg 23%
Fats 25.6g 11.66g 21%
Vitamin A 0µg 172µg 19%
Vitamin B2 0.142mg 0.386mg 19%
Copper 0.227mg 0.063mg 18%
Monounsaturated fat 11.305g 4.843g 16%
Potassium 597mg 117mg 14%
Calories 410kcal 154kcal 13%
Polyunsaturated fat 1.011g 2.712g 11%
Magnesium 51mg 11mg 10%
Vitamin B1 0.154mg 0.034mg 10%
Vitamin B3 1.732mg 0.064mg 10%
Vitamin B12 0.99µg 0.76µg 10%
Fiber 1.8g 0g 7%
Vitamin D 0.3µg 1.7µg 7%
Vitamin D 11IU 69IU 7%
Vitamin E 0.49mg 1.29mg 5%
Manganese 0.111mg 0.024mg 4%
Carbs 11g 0.64g 3%
Vitamin B6 0.179mg 0.143mg 3%
Calcium 20mg 48mg 3%
Vitamin K 2.3µg 4.5µg 2%
Net carbs 9.2g 0.64g N/A
Sugar 9g 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 - DHA 0g 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
Jerky 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
35%
Jerky
45%
Omelette
Minerals Daily Need Coverage Score
111%
Jerky
37%
Omelette

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 8.69g)
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 1926mg)
Which food is lower in Saturated fat?
Omelette
Omelette is lower in Saturated fat (difference - 7.531g)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $3)
Which food is lower in Cholesterol?
Jerky
Jerky is lower in Cholesterol (difference - 265mg)
Which food is richer in minerals?
Jerky
Jerky is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.