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Omelette vs. Baked beans — In-Depth Nutrition Comparison

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A recap on differences between omelette and baked beans

  • Omelette has more selenium, vitamin B12, vitamin B2, vitamin B5, vitamin A, and vitamin D; however, baked beans are higher in fiber and copper.
  • Omelette covers your daily cholesterol needs 103% more than baked beans.
  • Baked beans have less cholesterol.
  • The glycemic index of baked beans is higher.

Food varieties used in this article are Egg, whole, cooked, omelet and Beans, baked, home prepared.

Infographic

Omelette vs Baked beans 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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more ZincZinc +49.3%
Contains more PhosphorusPhosphorus +53.2%
Contains less SodiumSodium -63.3%
Contains more SeleniumSelenium +352.6%
Contains more MagnesiumMagnesium +290.9%
Contains more CalciumCalcium +27.1%
Contains more PotassiumPotassium +206%
Contains more IronIron +34.5%
Contains more CopperCopper +152.4%
Contains more ManganeseManganese +962.5%

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +687.8%
Contains more Vitamin B5Vitamin B5 +731.6%
Contains more Vitamin B6Vitamin B6 +58.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B3Vitamin B3 +537.5%
Contains more FolateFolate +23.1%

All nutrients comparison - raw data values

Nutrient Omelette Baked beans DV% diff.
Cholesterol 313mg 5mg 103%
Choline 247.6mg 45%
Selenium 25.8µg 5.7µg 37%
Vitamin B12 0.76µg 0µg 32%
Vitamin B2 0.386mg 0.049mg 26%
Vitamin B5 1.289mg 0.155mg 23%
Fiber 0g 5.5g 22%
Vitamin A 172µg 0µg 19%
Polyunsaturated fat 2.712g 0.74g 13%
Sodium 155mg 422mg 12%
Copper 0.063mg 0.159mg 11%
Protein 10.57g 5.54g 10%
Manganese 0.024mg 0.255mg 10%
Fats 11.66g 5.15g 10%
Vitamin D 1.7µg 0µg 9%
Vitamin D 69IU 0IU 9%
Vitamin E 1.29mg 9%
Vitamin B1 0.034mg 0.136mg 9%
Phosphorus 167mg 109mg 8%
Magnesium 11mg 43mg 8%
Monounsaturated fat 4.843g 2.133g 7%
Potassium 117mg 358mg 7%
Carbs 0.64g 21.63g 7%
Iron 1.48mg 1.99mg 6%
Saturated fat 3.319g 1.948g 6%
Vitamin B6 0.143mg 0.09mg 4%
Vitamin K 4.5µg 4%
Zinc 1.09mg 0.73mg 3%
Vitamin B3 0.064mg 0.408mg 2%
Folate 39µg 48µg 2%
Calcium 48mg 61mg 1%
Vitamin C 0mg 1.1mg 1%
Calories 154kcal 155kcal 0%
Net carbs 0.64g 16.13g N/A
Sugar 0.31g N/A
Trans fat 0.709g 0g N/A
Tryptophan 0.14mg 0.067mg 0%
Threonine 0.467mg 0.228mg 0%
Isoleucine 0.565mg 0.242mg 0%
Leucine 0.913mg 0.428mg 0%
Lysine 0.767mg 0.379mg 0%
Methionine 0.319mg 0.086mg 0%
Phenylalanine 0.572mg 0.287mg 0%
Valine 0.722mg 0.282mg 0%
Histidine 0.26mg 0.153mg 0%
Omega-3 - DHA 0.049g N/A
Omega-3 - DPA 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

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
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more ProteinProtein +90.8%
Contains more FatsFats +126.4%
Contains more WaterWater +16.8%
Contains more CarbsCarbs +3279.7%
Contains more OtherOther +151%

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
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains more Mono. FatMonounsaturated fat +127.1%
Contains more Poly. FatPolyunsaturated fat +266.5%
Contains less Sat. FatSaturated fat -41.3%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.