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  6. Omelette vs. American cheese

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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more IronIron +134.9%
Contains more CopperCopper +37%
Contains less SodiumSodium -90.7%
Contains more SeleniumSelenium +27.7%
Contains more MagnesiumMagnesium +136.4%
Contains more CalciumCalcium +2077.1%
Contains more PotassiumPotassium +12.8%
Contains more ZincZinc +128.4%
Contains more PhosphorusPhosphorus +283.8%
Contains more ManganeseManganese +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.
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% 37% 26% 51% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
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% 16% 18% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin EVitamin E +61.3%
Contains more Vitamin DVitamin D +183.3%
Contains more Vitamin B1Vitamin B1 +126.7%
Contains more Vitamin B2Vitamin B2 +65%
Contains more Vitamin B5Vitamin B5 +219.9%
Contains more Vitamin B6Vitamin B6 +164.8%
Contains more Vitamin KVitamin K +73.1%
Contains more FolateFolate +387.5%
Contains more CholineCholine +584%
Contains more Vitamin AVitamin A +53.2%
Contains more Vitamin B3Vitamin B3 +18.8%
Contains more Vitamin B12Vitamin B12 +97.4%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 WaterWater +92.2%
Contains more ProteinProtein +71.5%
Contains more FatsFats +172.6%
Contains more CarbsCarbs +478.1%
Contains more OtherOther +577%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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 GlucoseGlucose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Fructose ~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.
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
Calories 154kcal 371kcal American cheese
Protein 10.57g 18.13g American cheese
Fats 11.66g 31.79g American cheese
Net carbs 0.64g 3.7g American cheese
Carbs 0.64g 3.7g American cheese
Cholesterol 313mg 100mg American cheese
Vitamin D 69IU 23IU Omelette
Magnesium 11mg 26mg American cheese
Calcium 48mg 1045mg American cheese
Potassium 117mg 132mg American cheese
Iron 1.48mg 0.63mg Omelette
Sugar 0.31g 2.26g Omelette
Copper 0.063mg 0.046mg Omelette
Zinc 1.09mg 2.49mg American cheese
Phosphorus 167mg 641mg American cheese
Sodium 155mg 1671mg Omelette
Vitamin A 617IU 945IU American cheese
Vitamin A 172µg 250µg American cheese
Vitamin E 1.29mg 0.8mg Omelette
Vitamin D 1.7µg 0.6µg Omelette
Manganese 0.024mg 0.041mg American cheese
Selenium 25.8µg 20.2µg 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
Vitamin B12 0.76µg 1.5µg American cheese
Vitamin K 4.5µg 2.6µg Omelette
Folate 39µg 8µg Omelette
Trans Fat 0.709g 1.144g Omelette
Choline 247.6mg 36.2mg Omelette
Saturated Fat 3.319g 18.057g Omelette
Monounsaturated Fat 4.843g 8.236g American cheese
Polyunsaturated fat 2.712g 1.286g 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
Omega-3 - EPA 0g 0.012g American cheese
Omega-3 - DHA 0.049g 0.006g Omelette
Omega-3 - ALA 0.137g American cheese
Omega-3 - DPA 0.006g 0.021g American cheese
Omega-3 - Eicosatrienoic acid 0.001g American cheese
Omega-6 - Gamma-linoleic acid 0.001g American cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.033g American cheese
Omega-6 - Eicosadienoic acid 0.015g 0.009g Omelette
Omega-6 - Linoleic acid 0.79g American cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette American cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
46%
Omelette
31%
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.