Oatmeal vs. Omelette — In-Depth Nutrition Comparison
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Summary of differences between oatmeal and omelette
- Oatmeal has more iron, manganese, vitamin B1, and vitamin B3, while omelette has more choline, selenium, vitamin B1,2 and vitamin B5.
- Omelette covers your daily need for cholesterol, 104% more than oatmeal.
- Oatmeal contains 47 times more vitamin B3 than omelette. While oatmeal contains 3.025mg of vitamin B3, omelette contains only 0.064mg.
- The amount of saturated fat in oatmeal is lower.
- Omelette has a lower glycemic index. The glycemic index of omelette is 0, while the glycemic index of oatmeal is 79.
These are the specific foods used in this comparison Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Egg, whole, cooked, omelet.
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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.
| Contains more MagnesiumMagnesium | +136.4% |
| Contains more CalciumCalcium | +66.7% |
| Contains more IronIron | +302.7% |
| Contains less SodiumSodium | -68.4% |
| Contains more ManganeseManganese | +2225% |
| Contains more PotassiumPotassium | +91.8% |
| Contains more ZincZinc | +75.8% |
| Contains more PhosphorusPhosphorus | +116.9% |
| Contains more SeleniumSelenium | +416% |
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.
| Contains more Vitamin B1Vitamin B1 | +664.7% |
| Contains more Vitamin B3Vitamin B3 | +4626.6% |
| Contains more Vitamin B6Vitamin B6 | +102.8% |
| Contains more FolateFolate | +12.8% |
| Contains more Vitamin AVitamin A | +32.3% |
| Contains more Vitamin EVitamin E | +1742.9% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +79.5% |
| Contains more Vitamin B5Vitamin B5 | +306.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +1025% |
| Contains more CholineCholine | +5168.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +1723.4% |
| Contains more ProteinProtein | +346% |
| Contains more FatsFats | +757.4% |
| Contains more OtherOther | +75.4% |
~equal in
Water
~76.13g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -93.2% |
| Contains more Mono. FatMonounsaturated fat | +1138.6% |
| Contains more Poly. FatPolyunsaturated fat | +536.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more GlucoseGlucose | +∞% |
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Cholesterol | 0mg | 313mg | 104% |
| Iron | 5.96mg | 1.48mg | 56% |
| Choline | 4.7mg | 247.6mg | 44% |
| Selenium | 5µg | 25.8µg | 38% |
| Vitamin B12 | 0µg | 0.76µg | 32% |
| Manganese | 0.558mg | 0.024mg | 23% |
| Vitamin B3 | 3.025mg | 0.064mg | 19% |
| Vitamin B1 | 0.26mg | 0.034mg | 19% |
| Vitamin B5 | 0.317mg | 1.289mg | 19% |
| Fats | 1.36g | 11.66g | 16% |
| Protein | 2.37g | 10.57g | 16% |
| Polyunsaturated fat | 0.426g | 2.712g | 15% |
| Saturated fat | 0.226g | 3.319g | 14% |
| Phosphorus | 77mg | 167mg | 13% |
| Vitamin B2 | 0.215mg | 0.386mg | 13% |
| Monounsaturated fat | 0.391g | 4.843g | 11% |
| Vitamin B6 | 0.29mg | 0.143mg | 11% |
| Vitamin D | 0IU | 69IU | 9% |
| Vitamin D | 0µg | 1.7µg | 9% |
| Vitamin E | 0.07mg | 1.29mg | 8% |
| Fiber | 1.7g | 0g | 7% |
| Sodium | 49mg | 155mg | 5% |
| Vitamin A | 130µg | 172µg | 5% |
| Calories | 68kcal | 154kcal | 4% |
| Starch | 10.37g | 4% | |
| Zinc | 0.62mg | 1.09mg | 4% |
| Magnesium | 26mg | 11mg | 4% |
| Carbs | 11.67g | 0.64g | 4% |
| Vitamin K | 0.4µg | 4.5µg | 3% |
| Calcium | 80mg | 48mg | 3% |
| Potassium | 61mg | 117mg | 2% |
| Folate | 44µg | 39µg | 1% |
| Net carbs | 9.97g | 0.64g | N/A |
| Sugar | 0.46g | 0.31g | N/A |
| Copper | 0.066mg | 0.063mg | 0% |
| Trans fat | 0.003g | 0.709g | N/A |
| Tryptophan | 0.04mg | 0.14mg | 0% |
| Threonine | 0.083mg | 0.467mg | 0% |
| Isoleucine | 0.105mg | 0.565mg | 0% |
| Leucine | 0.2mg | 0.913mg | 0% |
| Lysine | 0.135mg | 0.767mg | 0% |
| Methionine | 0.04mg | 0.319mg | 0% |
| Phenylalanine | 0.13mg | 0.572mg | 0% |
| Valine | 0.151mg | 0.722mg | 0% |
| Histidine | 0.057mg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
45%
Minerals Daily Need Coverage Score
45%
37%
Comparison summary
Which food is lower in Sugar?
Omelette is lower in Sugar (difference - 0.15g)
Which food is lower in glycemic index?
Omelette is lower in glycemic index (difference - 79)
Which food is richer in vitamins?
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Oatmeal is lower in Cholesterol (difference - 313mg)
Which food contains less Sodium?
Oatmeal contains less Sodium (difference - 106mg)
Which food is lower in Saturated fat?
Oatmeal is lower in Saturated fat (difference - 3.093g)
Which food is cheaper?
Oatmeal is cheaper (difference - $1)
Which food is richer in minerals?
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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.