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

Mixed nuts vs. Omelette — In-Depth Nutrition Comparison

Compare

What are the differences between mixed nuts and omelette?

  • Mixed nuts are higher in copper, manganese, magnesium, vitamin B3, vitamin E, phosphorus, and fiber, yet omelette is higher in choline and vitamin B12.
  • Omelette's daily need coverage for cholesterol is 104% more.
  • The glycemic index of omelette is lower.

We used Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Egg, whole, cooked, omelet types in this article.

Infographic

Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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 +1981.8%
Contains more CalciumCalcium +143.8%
Contains more PotassiumPotassium +440.2%
Contains more IronIron +76.4%
Contains more CopperCopper +1339.7%
Contains more ZincZinc +208.3%
Contains more PhosphorusPhosphorus +173.1%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +8400%
Contains more SeleniumSelenium +31.4%

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% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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 EVitamin E +506.2%
Contains more Vitamin B1Vitamin B1 +455.9%
Contains more Vitamin B3Vitamin B3 +11945.3%
Contains more Vitamin B6Vitamin B6 +146.2%
Contains more Vitamin KVitamin K +26.7%
Contains more FolateFolate +112.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +96.9%
Contains more Vitamin B5Vitamin B5 +13.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +376.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 +89.6%
Contains more FatsFats +362.7%
Contains more CarbsCarbs +3189.1%
Contains more OtherOther +188%
Contains more WaterWater +3560.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 +488.2%
Contains more Poly. FatPolyunsaturated fat +438.8%
Contains less Sat. FatSaturated fat -61.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mixed nuts Omelette DV% diff.
Cholesterol 0mg 313mg 104%
Copper 0.907mg 0.063mg 94%
Manganese 2.04mg 0.024mg 88%
Polyunsaturated fat 14.612g 2.712g 79%
Fats 53.95g 11.66g 65%
Monounsaturated fat 28.488g 4.843g 59%
Magnesium 229mg 11mg 52%
Vitamin B3 7.709mg 0.064mg 48%
Vitamin E 7.82mg 1.29mg 44%
Phosphorus 456mg 167mg 41%
Choline 52mg 247.6mg 36%
Vitamin B12 0µg 0.76µg 32%
Fiber 7g 0g 28%
Saturated fat 8.711g 3.319g 25%
Calories 607kcal 154kcal 23%
Zinc 3.36mg 1.09mg 21%
Vitamin A 0µg 172µg 19%
Protein 20.04g 10.57g 19%
Vitamin B6 0.352mg 0.143mg 16%
Vitamin B2 0.196mg 0.386mg 15%
Potassium 632mg 117mg 15%
Selenium 33.9µg 25.8µg 15%
Iron 2.61mg 1.48mg 14%
Vitamin B1 0.189mg 0.034mg 13%
Folate 83µg 39µg 11%
Vitamin D 0IU 69IU 9%
Vitamin D 0µg 1.7µg 9%
Sodium 5mg 155mg 7%
Calcium 117mg 48mg 7%
Carbs 21.05g 0.64g 7%
Vitamin B5 1.14mg 1.289mg 3%
Starch 4.2g 2%
Vitamin K 5.7µg 4.5µg 1%
Vitamin C 0.5mg 0mg 1%
Net carbs 14.05g 0.64g N/A
Sugar 4.15g 0.31g N/A
Trans fat 0.055g 0.709g N/A
Tryptophan 0.22mg 0.14mg 0%
Threonine 0.703mg 0.467mg 0%
Isoleucine 0.826mg 0.565mg 0%
Leucine 1.656mg 0.913mg 0%
Lysine 0.782mg 0.767mg 0%
Methionine 0.283mg 0.319mg 0%
Phenylalanine 1.182mg 0.572mg 0%
Valine 1.001mg 0.722mg 0%
Histidine 0.572mg 0.26mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - ALA 0.082g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.013g 0.015g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts Omelette
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
50%
Mixed nuts
45%
Omelette
Minerals Daily Need Coverage Score
139%
Mixed nuts
37%
Omelette

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 3.84g)
Which food is lower in Saturated fat?
Omelette
Omelette is lower in Saturated fat (difference - 5.392g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 24)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $2)
Which food is lower in Cholesterol?
Mixed nuts
Mixed nuts is lower in Cholesterol (difference - 313mg)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 150mg)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.