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  6. Omelette vs. Beef Liver raw

Omelette vs. Beef Liver raw — In-Depth Nutrition Comparison

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A recap on differences between omelette and beef Liver raw

  • Omelette has less vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, vitamin B6, folate, iron, and phosphorus.
  • Beef Liver raw covers your daily vitamin B12 needs 2439% more than omelette.

Food varieties used in this article are Egg, whole, cooked, omelet and Beef, variety meats, and by-products, liver, raw.

Infographic

Omelette vs Beef Liver raw 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 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Contains more CalciumCalcium +860%
Contains more MagnesiumMagnesium +63.6%
Contains more PotassiumPotassium +167.5%
Contains more IronIron +231.1%
Contains more CopperCopper +15384.1%
Contains more ZincZinc +267%
Contains more PhosphorusPhosphorus +131.7%
Contains less SodiumSodium -55.5%
Contains more ManganeseManganese +1191.7%
Contains more SeleniumSelenium +53.9%

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 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Contains more Vitamin EVitamin E +239.5%
Contains more Vitamin DVitamin D +41.7%
Contains more Vitamin KVitamin K +45.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2788.4%
Contains more Vitamin B1Vitamin B1 +455.9%
Contains more Vitamin B2Vitamin B2 +613.7%
Contains more Vitamin B3Vitamin B3 +20485.9%
Contains more Vitamin B5Vitamin B5 +456.5%
Contains more Vitamin B6Vitamin B6 +657.3%
Contains more Vitamin B12Vitamin B12 +7702.6%
Contains more FolateFolate +643.6%
Contains more CholineCholine +34.6%

All nutrients comparison - raw data values

Nutrient Omelette Beef Liver raw DV% diff.
Vitamin B12 0.76µg 59.3µg 2439%
Copper 0.063mg 9.755mg 1077%
Vitamin A 172µg 4968µg 533%
Vitamin B2 0.386mg 2.755mg 182%
Vitamin B5 1.289mg 7.173mg 118%
Vitamin B3 0.064mg 13.175mg 82%
Vitamin B6 0.143mg 1.083mg 72%
Folate 39µg 290µg 63%
Iron 1.48mg 4.9mg 43%
Phosphorus 167mg 387mg 31%
Zinc 1.09mg 4mg 26%
Selenium 25.8µg 39.7µg 25%
Protein 10.57g 20.36g 20%
Choline 247.6mg 333.3mg 16%
Polyunsaturated fat 2.712g 0.465g 15%
Cholesterol 313mg 275mg 13%
Vitamin B1 0.034mg 0.189mg 13%
Manganese 0.024mg 0.31mg 12%
Fats 11.66g 3.63g 12%
Monounsaturated fat 4.843g 0.479g 11%
Saturated fat 3.319g 1.233g 9%
Vitamin E 1.29mg 0.38mg 6%
Potassium 117mg 313mg 6%
Calcium 48mg 5mg 4%
Sodium 155mg 69mg 4%
Vitamin D 1.7µg 1.2µg 3%
Vitamin D 69IU 49IU 3%
Magnesium 11mg 18mg 2%
Calories 154kcal 135kcal 1%
Vitamin K 4.5µg 3.1µg 1%
Carbs 0.64g 3.89g 1%
Vitamin C 0mg 1.3mg 1%
Net carbs 0.64g 3.89g N/A
Sugar 0.31g 0g N/A
Trans fat 0.709g 0.17g N/A
Tryptophan 0.14mg 0.263mg 0%
Threonine 0.467mg 0.869mg 0%
Isoleucine 0.565mg 0.967mg 0%
Leucine 0.913mg 1.91mg 0%
Lysine 0.767mg 1.607mg 0%
Methionine 0.319mg 0.543mg 0%
Phenylalanine 0.572mg 1.084mg 0%
Valine 0.722mg 1.26mg 0%
Histidine 0.26mg 0.629mg 0%
Omega-3 - DHA 0.049g 0g N/A
Omega-3 - ALA 0.007g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.015g 0.01g N/A
Omega-6 - Linoleic acid 0.299g 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
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Contains more FatsFats +221.2%
Contains more ProteinProtein +92.6%
Contains more CarbsCarbs +507.8%
Contains more OtherOther +31%
~equal in Water ~70.81g

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
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
Contains more Mono. FatMonounsaturated fat +911.1%
Contains more Poly. FatPolyunsaturated fat +483.2%
Contains less Sat. FatSaturated fat -62.9%

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. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/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.