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Omelette vs. Arborio rice — In-Depth Nutrition Comparison

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Summary of differences between omelette and arborio rice

  • Omelette has more selenium, vitamin B12, vitamin B2, phosphorus, vitamin B5, vitamin A, and vitamin D, while arborio rice has more manganese.
  • Omelette covers your daily need for cholesterol, 104% more than arborio rice.
  • The amount of cholesterol in arborio rice is lower.
  • Omelette has a lower glycemic index. The glycemic index of omelette is 0, while the glycemic index of arborio rice is 69.

These are the specific foods used in this comparison Egg, whole, cooked, omelet and Rice, white, short-grain, enriched, cooked.

Infographic

Omelette vs Arborio rice 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 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +37.5%
Contains more CalciumCalcium +4700%
Contains more PotassiumPotassium +350%
Contains more ZincZinc +172.5%
Contains more PhosphorusPhosphorus +406.1%
Contains more SeleniumSelenium +244%
Contains more CopperCopper +14.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1387.5%
~equal in Iron ~1.46mg

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% 57% 26% 26% 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% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +2312.5%
Contains more Vitamin B5Vitamin B5 +224.7%
Contains more Vitamin B6Vitamin B6 +142.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +382.4%
Contains more Vitamin B3Vitamin B3 +2232.8%
Contains more FolateFolate +51.3%
~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
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +347.9%
Contains more FatsFats +6036.8%
Contains more OtherOther +426.3%
Contains more CarbsCarbs +4389.1%
~equal in Water ~68.53g

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
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +8250%
Contains more Poly. FatPolyunsaturated fat +5324%
Contains less Sat. FatSaturated fat -98.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Arborio rice DV% diff.
Cholesterol 313mg 0mg 104%
Choline 247.6mg 45%
Selenium 25.8µg 7.5µg 33%
Vitamin B12 0.76µg 0µg 32%
Vitamin B2 0.386mg 0.016mg 28%
Vitamin A 172µg 0µg 19%
Phosphorus 167mg 33mg 19%
Fats 11.66g 0.19g 18%
Polyunsaturated fat 2.712g 0.05g 18%
Vitamin B5 1.289mg 0.397mg 18%
Protein 10.57g 2.36g 16%
Saturated fat 3.319g 0.051g 15%
Manganese 0.024mg 0.357mg 14%
Monounsaturated fat 4.843g 0.058g 12%
Vitamin B1 0.034mg 0.164mg 11%
Vitamin D 1.7µg 0µg 9%
Vitamin B3 0.064mg 1.493mg 9%
Vitamin D 69IU 0IU 9%
Vitamin E 1.29mg 9%
Carbs 0.64g 28.73g 9%
Sodium 155mg 0mg 7%
Vitamin B6 0.143mg 0.059mg 6%
Zinc 1.09mg 0.4mg 6%
Folate 39µg 59µg 5%
Calcium 48mg 1mg 5%
Vitamin K 4.5µg 4%
Potassium 117mg 26mg 3%
Calories 154kcal 130kcal 1%
Copper 0.063mg 0.072mg 1%
Magnesium 11mg 8mg 1%
Net carbs 0.64g 28.73g N/A
Iron 1.48mg 1.46mg 0%
Sugar 0.31g N/A
Trans fat 0.709g N/A
Tryptophan 0.14mg 0.027mg 0%
Threonine 0.467mg 0.084mg 0%
Isoleucine 0.565mg 0.102mg 0%
Leucine 0.913mg 0.195mg 0%
Lysine 0.767mg 0.085mg 0%
Methionine 0.319mg 0.056mg 0%
Phenylalanine 0.572mg 0.126mg 0%
Valine 0.722mg 0.144mg 0%
Histidine 0.26mg 0.056mg 0%
Omega-3 - DHA 0.049g N/A
Omega-3 - DPA 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Arborio rice
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
45%
Omelette
12%
Arborio rice
Minerals Daily Need Coverage Score
37%
Omelette
20%
Arborio rice

Comparison summary

Which food is richer in minerals?
Omelette
Omelette is relatively richer in minerals
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 69)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Arborio rice
Arborio rice is lower in Cholesterol (difference - 313mg)
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0.31g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 155mg)
Which food is lower in Saturated fat?
Arborio rice
Arborio rice is lower in Saturated fat (difference - 3.268g)
Which food is cheaper?
?
The foods are relatively equal in price ($1)

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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.