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Omelette vs. American cheese — In-Depth Nutrition Comparison

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Summary of differences between Omelette and American cheese

  • Omelette has more Choline, Vitamin B5, and Vitamin B2, while American cheese has more Calcium, Phosphorus, Vitamin B12, and Zinc.
  • American cheese covers your daily need of Calcium 100% more than Omelette.
  • Omelette contains 7 times more Choline than American cheese. While Omelette contains 247.6mg of Choline, American cheese contains only 36.2mg.
  • The amount of Cholesterol in American cheese is lower.

These are the specific foods used in this comparison Egg, whole, cooked, omelet and Cheese, pasteurized process, American, without added vitamin D.

Infographic

Omelette vs American cheese 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.
Contains more Iron +134.9%
Contains less Sodium -90.7%
Contains more Copper +37%
Contains more Selenium +27.7%
Contains more Calcium +2077.1%
Contains more Magnesium +136.4%
Contains more Phosphorus +283.8%
Contains more Potassium +12.8%
Contains more Zinc +128.4%
Contains more Manganese +70.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 314% 24% 19% 275% 12% 218% 68% 16% 6% 111%
Contains more Iron +134.9%
Contains less Sodium -90.7%
Contains more Copper +37%
Contains more Selenium +27.7%
Contains more Calcium +2077.1%
Contains more Magnesium +136.4%
Contains more Phosphorus +283.8%
Contains more Potassium +12.8%
Contains more Zinc +128.4%
Contains more Manganese +70.8%

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 E +61.3%
Contains more Vitamin D +183.3%
Contains more Vitamin B1 +126.7%
Contains more Vitamin B2 +65%
Contains more Vitamin B5 +219.9%
Contains more Vitamin B6 +164.8%
Contains more Folate +387.5%
Contains more Vitamin K +73.1%
Contains more Vitamin A +53.2%
Contains more Vitamin B3 +18.8%
Contains more Vitamin B12 +97.4%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 57% 16% 18% 0% 4% 54% 2% 25% 13% 6% 188% 7%
Contains more Vitamin E +61.3%
Contains more Vitamin D +183.3%
Contains more Vitamin B1 +126.7%
Contains more Vitamin B2 +65%
Contains more Vitamin B5 +219.9%
Contains more Vitamin B6 +164.8%
Contains more Folate +387.5%
Contains more Vitamin K +73.1%
Contains more Vitamin A +53.2%
Contains more Vitamin B3 +18.8%
Contains more Vitamin B12 +97.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +92.2%
Contains more Protein +71.5%
Contains more Fats +172.6%
Contains more Carbs +478.1%
Contains more Other +577%
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more Water +92.2%
Contains more Protein +71.5%
Contains more Fats +172.6%
Contains more Carbs +478.1%
Contains more Other +577%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -81.6%
Contains more Polyunsaturated fat +110.9%
Contains more Monounsaturated Fat +70.1%
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
65% 30% 5%
Saturated Fat: 18.057 g
Monounsaturated Fat: 8.236 g
Polyunsaturated fat: 1.286 g
Contains less Saturated Fat -81.6%
Contains more Polyunsaturated fat +110.9%
Contains more Monounsaturated Fat +70.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +∞%
Contains more Lactose +∞%
Contains more Galactose +∞%
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
95% 5%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.15 g
Maltose: 0 g
Galactose: 0.11 g
Contains more Glucose +∞%
Contains more Lactose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette American cheese Opinion
Net carbs 0.64g 3.7g American cheese
Protein 10.57g 18.13g American cheese
Fats 11.66g 31.79g American cheese
Carbs 0.64g 3.7g American cheese
Calories 154kcal 371kcal American cheese
Sugar 0.31g 2.26g Omelette
Calcium 48mg 1045mg American cheese
Iron 1.48mg 0.63mg Omelette
Magnesium 11mg 26mg American cheese
Phosphorus 167mg 641mg American cheese
Potassium 117mg 132mg American cheese
Sodium 155mg 1671mg Omelette
Zinc 1.09mg 2.49mg American cheese
Copper 0.063mg 0.046mg Omelette
Manganese 0.024mg 0.041mg American cheese
Selenium 25.8µg 20.2µg Omelette
Vitamin A 617IU 945IU American cheese
Vitamin A RAE 172µg 250µg American cheese
Vitamin E 1.29mg 0.8mg Omelette
Vitamin D 69IU 23IU Omelette
Vitamin D 1.7µg 0.6µg Omelette
Vitamin B1 0.034mg 0.015mg Omelette
Vitamin B2 0.386mg 0.234mg Omelette
Vitamin B3 0.064mg 0.076mg American cheese
Vitamin B5 1.289mg 0.403mg Omelette
Vitamin B6 0.143mg 0.054mg Omelette
Folate 39µg 8µg Omelette
Vitamin B12 0.76µg 1.5µg American cheese
Vitamin K 4.5µg 2.6µg Omelette
Tryptophan 0.14mg 0.232mg American cheese
Threonine 0.467mg 0.772mg American cheese
Isoleucine 0.565mg 0.938mg American cheese
Leucine 0.913mg 1.716mg American cheese
Lysine 0.767mg 1.516mg American cheese
Methionine 0.319mg 0.475mg American cheese
Phenylalanine 0.572mg 0.939mg American cheese
Valine 0.722mg 1.187mg American cheese
Histidine 0.26mg 0.546mg American cheese
Cholesterol 313mg 100mg American cheese
Trans Fat 0.709g 1.144g Omelette
Saturated Fat 3.319g 18.057g Omelette
Omega-3 - DHA 0.049g 0.006g Omelette
Omega-3 - EPA 0g 0.012g American cheese
Omega-3 - DPA 0.006g 0.021g American cheese
Monounsaturated Fat 4.843g 8.236g American cheese
Polyunsaturated fat 2.712g 1.286g Omelette
Omega-6 - Eicosadienoic acid 0.015g 0.009g Omelette
Omega-6 - Linoleic acid 0.79g American cheese
Omega-6 - Gamma-linoleic acid 0.001g American cheese
Omega-3 - ALA 0.137g American cheese
Omega-3 - Eicosatrienoic acid 0.001g American cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.033g American cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette American cheese
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
38%
Omelette
32%
American cheese
Minerals Daily Need Coverage Score
37%
Omelette
106%
American cheese

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 1.95g)
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 1516mg)
Which food is lower in Saturated Fat?
Omelette
Omelette is lower in Saturated Fat (difference - 14.738g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 27)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $1.4)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
American cheese
American cheese is lower in Cholesterol (difference - 213mg)
Which food is richer in minerals?
American cheese
American cheese is relatively richer in minerals

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.