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  6. Omelette vs. Beefsteak raw

Omelette vs. Beefsteak raw — In-Depth Nutrition Comparison

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The main differences between omelette and beefsteak raw

  • Omelette has more vitamin B2, vitamin A, vitamin D, and folate; however, beefsteak raw has more vitamin B12, zinc, vitamin B3, vitamin B6, and potassium.
  • Daily need coverage for cholesterol for omelette is 82% higher.
  • Beefsteak raw has 103 times less vitamin A than omelette. Omelette has 617IU of vitamin A, while beefsteak raw has 6IU.
  • Beefsteak raw is lower in cholesterol.

Food types used in this article are Egg, whole, cooked, omelet and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Omelette vs Beefsteak raw infographic
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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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more CalciumCalcium +860%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +127.3%
Contains more PotassiumPotassium +220.5%
Contains more IronIron +35.1%
Contains more CopperCopper +25.4%
Contains more ZincZinc +386.2%
Contains more PhosphorusPhosphorus +31.7%
Contains less SodiumSodium -64.5%
~equal in Selenium ~27.9µg

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin AVitamin A +8500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +1600%
Contains more Vitamin B2Vitamin B2 +112.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +1200%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +120.6%
Contains more Vitamin B3Vitamin B3 +7787.5%
Contains more Vitamin B6Vitamin B6 +279.7%
Contains more Vitamin B12Vitamin B12 +253.9%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Omelette Beefsteak raw DV% diff.
Cholesterol 313mg 67mg 82%
Vitamin B12 0.76µg 2.69µg 80%
Choline 247.6mg 45%
Zinc 1.09mg 5.3mg 38%
Vitamin B6 0.143mg 0.543mg 31%
Vitamin B3 0.064mg 5.048mg 31%
Vitamin B5 1.289mg 26%
Protein 10.57g 21.38g 22%
Vitamin A 172µg 2µg 19%
Polyunsaturated fat 2.712g 0.189g 17%
Vitamin B2 0.386mg 0.182mg 16%
Fats 11.66g 5.36g 10%
Vitamin E 1.29mg 9%
Folate 39µg 3µg 9%
Vitamin D 1.7µg 0.1µg 8%
Phosphorus 167mg 220mg 8%
Potassium 117mg 375mg 8%
Vitamin D 69IU 3IU 8%
Saturated fat 3.319g 1.875g 7%
Iron 1.48mg 2mg 7%
Monounsaturated fat 4.843g 2.354g 6%
Sodium 155mg 55mg 4%
Selenium 25.8µg 27.9µg 4%
Calcium 48mg 5mg 4%
Vitamin B1 0.034mg 0.075mg 3%
Magnesium 11mg 25mg 3%
Vitamin K 4.5µg 1.5µg 3%
Copper 0.063mg 0.079mg 2%
Calories 154kcal 134kcal 1%
Manganese 0.024mg 1%
Carbs 0.64g 0g 0%
Net carbs 0.64g 0g N/A
Sugar 0.31g 0g N/A
Trans fat 0.709g 0.253g N/A
Tryptophan 0.14mg 0.262mg 0%
Threonine 0.467mg 1.099mg 0%
Isoleucine 0.565mg 1.09mg 0%
Leucine 0.913mg 2.011mg 0%
Lysine 0.767mg 2.247mg 0%
Methionine 0.319mg 0.621mg 0%
Phenylalanine 0.572mg 0.931mg 0%
Valine 0.722mg 1.152mg 0%
Histidine 0.26mg 0.868mg 0%
Omega-3 - DHA 0.049g 0g N/A
Omega-3 - DPA 0.006g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Eicosadienoic acid 0.015g 0g N/A
Omega-6 - Linoleic acid 0.142g 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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more FatsFats +117.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +203%
Contains more ProteinProtein +102.3%
~equal in Water ~72.93g

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains more Mono. FatMonounsaturated fat +105.7%
Contains more Poly. FatPolyunsaturated fat +1334.9%
Contains less Sat. FatSaturated fat -43.5%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.