Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Margarine vs. Omelette — In-Depth Nutrition Comparison

Compare

What are the differences between margarine and omelette?

  • Margarine is higher in vitamin K, vitamin A, and vitamin E, yet omelette is higher in selenium, choline, vitamin B12, vitamin B2, and phosphorus.
  • Omelette's daily need coverage for cholesterol is 104% more.
  • Margarine has 21 times more vitamin K than omelette. While margarine has 93µg of vitamin K, omelette has only 4.5µg.
  • The amount of saturated fat in omelette is lower.

We used Margarine, regular, 80% fat, composite, stick, without salt and Egg, whole, cooked, omelet types in this article.

Infographic

Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
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 less SodiumSodium -98.7%
Contains more MagnesiumMagnesium +266.7%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +550%
Contains more IronIron +2366.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +3240%
Contains more SeleniumSelenium +∞%

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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
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 AVitamin A +376.2%
Contains more Vitamin EVitamin E +597.7%
Contains more Vitamin KVitamin K +1966.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +240%
Contains more Vitamin B2Vitamin B2 +943.2%
Contains more Vitamin B3Vitamin B3 +178.3%
Contains more Vitamin B6Vitamin B6 +1488.9%
Contains more Vitamin B12Vitamin B12 +660%
Contains more FolateFolate +3800%
Contains more CholineCholine +1896.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 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 FatsFats +592.2%
Contains more OtherOther +91%
Contains more ProteinProtein +6506.3%
Contains more WaterWater +360.8%
~equal in Carbs ~0.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 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 +702.7%
Contains more Poly. FatPolyunsaturated fat +796.1%
Contains less Sat. FatSaturated fat -78.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Margarine Omelette DV% diff.
Polyunsaturated fat 24.302g 2.712g 144%
Fats 80.71g 11.66g 106%
Cholesterol 0mg 313mg 104%
Monounsaturated fat 38.877g 4.843g 85%
Vitamin K 93µg 4.5µg 74%
Vitamin A 819µg 172µg 72%
Saturated fat 15.189g 3.319g 54%
Vitamin E 9mg 1.29mg 51%
Selenium 0µg 25.8µg 47%
Choline 12.4mg 247.6mg 43%
Vitamin B12 0.1µg 0.76µg 28%
Calories 717kcal 154kcal 28%
Vitamin B2 0.037mg 0.386mg 27%
Vitamin B5 1.289mg 26%
Phosphorus 5mg 167mg 23%
Protein 0.16g 10.57g 21%
Iron 0.06mg 1.48mg 18%
Vitamin B6 0.009mg 0.143mg 10%
Zinc 0mg 1.09mg 10%
Folate 1µg 39µg 10%
Vitamin D 0µg 1.7µg 9%
Vitamin D 0IU 69IU 9%
Sodium 2mg 155mg 7%
Copper 0mg 0.063mg 7%
Calcium 3mg 48mg 5%
Potassium 18mg 117mg 3%
Vitamin B1 0.01mg 0.034mg 2%
Magnesium 3mg 11mg 2%
Manganese 0.024mg 1%
Vitamin C 0.2mg 0mg 0%
Carbs 0.7g 0.64g 0%
Net carbs 0.7g 0.64g N/A
Sugar 0g 0.31g N/A
Vitamin B3 0.023mg 0.064mg 0%
Trans fat 14.89g 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 0.006g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A
Omega-6 - Linoleic acid 21.522g N/A

Which food is preferable for your diet?

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

People also compare

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
55%
Margarine
45%
Omelette
Minerals Daily Need Coverage Score
1%
Margarine
37%
Omelette

Comparison summary

Which food is richer in minerals?
Omelette
Omelette is relatively richer in minerals
Which food is lower in Saturated fat?
Omelette
Omelette is lower in Saturated fat (difference - 11.87g)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Margarine
Margarine is lower in Cholesterol (difference - 313mg)
Which food is lower in Sugar?
Margarine
Margarine is lower in Sugar (difference - 0.31g)
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 153mg)
Which food is cheaper?
Margarine
Margarine is cheaper (difference - $0.5)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.