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Omelette vs. Blackberry — In-Depth Nutrition Comparison

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Important differences between omelette and blackberries

  • Omelette has more selenium, choline, vitamin B12, vitamin B2, phosphorus, and vitamin B5; however, blackberries are richer in manganese, vitamin C, and fiber.
  • Omelette's daily need coverage for cholesterol is 104% more.
  • Blackberries contain less cholesterol.
  • Blackberries have a higher glycemic index. The glycemic index of blackberries is 25, while the glycemic index of omelette is 0.

The food varieties used in the comparison are Egg, whole, cooked, omelet and Blackberries, raw.

Infographic

Omelette vs Blackberry 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 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Contains more CalciumCalcium +65.5%
Contains more IronIron +138.7%
Contains more ZincZinc +105.7%
Contains more PhosphorusPhosphorus +659.1%
Contains more SeleniumSelenium +6350%
Contains more MagnesiumMagnesium +81.8%
Contains more PotassiumPotassium +38.5%
Contains more CopperCopper +161.9%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +2591.7%

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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Contains more Vitamin AVitamin A +1463.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +70%
Contains more Vitamin B2Vitamin B2 +1384.6%
Contains more Vitamin B5Vitamin B5 +367%
Contains more Vitamin B6Vitamin B6 +376.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +56%
Contains more CholineCholine +2812.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +909.4%
Contains more Vitamin KVitamin K +340%
~equal in Vitamin E ~1.17mg

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
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more ProteinProtein +660.4%
Contains more FatsFats +2279.6%
Contains more OtherOther +177.8%
Contains more CarbsCarbs +1401.6%
Contains more WaterWater +15.8%

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
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Contains more Mono. FatMonounsaturated fat +10204.3%
Contains more Poly. FatPolyunsaturated fat +868.6%
Contains less Sat. FatSaturated fat -99.6%

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
47% 49%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 2.31 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0.03 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +645.2%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Lactose ~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 Blackberry
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Omelette Blackberry DV% diff.
Cholesterol 313mg 0mg 104%
Selenium 25.8µg 0.4µg 46%
Choline 247.6mg 8.5mg 43%
Vitamin B12 0.76µg 0µg 32%
Vitamin B2 0.386mg 0.026mg 28%
Manganese 0.024mg 0.646mg 27%
Vitamin C 0mg 21mg 23%
Fiber 0g 5.3g 21%
Phosphorus 167mg 22mg 21%
Vitamin B5 1.289mg 0.276mg 20%
Vitamin A 172µg 11µg 18%
Protein 10.57g 1.39g 18%
Fats 11.66g 0.49g 17%
Polyunsaturated fat 2.712g 0.28g 16%
Saturated fat 3.319g 0.014g 15%
Vitamin K 4.5µg 19.8µg 13%
Monounsaturated fat 4.843g 0.047g 12%
Copper 0.063mg 0.165mg 11%
Iron 1.48mg 0.62mg 11%
Vitamin D 1.7µg 0µg 9%
Vitamin B6 0.143mg 0.03mg 9%
Vitamin D 69IU 0IU 9%
Sodium 155mg 1mg 7%
Calories 154kcal 43kcal 6%
Zinc 1.09mg 0.53mg 5%
Folate 39µg 25µg 4%
Vitamin B3 0.064mg 0.646mg 4%
Fructose 0g 2.4g 3%
Carbs 0.64g 9.61g 3%
Calcium 48mg 29mg 2%
Magnesium 11mg 20mg 2%
Vitamin B1 0.034mg 0.02mg 1%
Vitamin E 1.29mg 1.17mg 1%
Potassium 117mg 162mg 1%
Net carbs 0.64g 4.31g N/A
Sugar 0.31g 4.88g N/A
Trans fat 0.709g 0g N/A
Tryptophan 0.14mg 0%
Threonine 0.467mg 0%
Isoleucine 0.565mg 0%
Leucine 0.913mg 0%
Lysine 0.767mg 0%
Methionine 0.319mg 0%
Phenylalanine 0.572mg 0%
Valine 0.722mg 0%
Histidine 0.26mg 0%
Omega-3 - DHA 0.049g 0g N/A
Omega-3 - DPA 0.006g 0g 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 Blackberry
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
17%
Blackberry
Minerals Daily Need Coverage Score
37%
Omelette
23%
Blackberry

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 4.57g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 25)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Blackberry
Blackberry is lower in Cholesterol (difference - 313mg)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 154mg)
Which food is lower in Saturated fat?
Blackberry
Blackberry is lower in Saturated fat (difference - 3.305g)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $0.7)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.