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Omelette vs. Brussels sprouts — In-Depth Nutrition Comparison

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How are omelette and Brussels sprouts different?

  • Omelette is richer in selenium, choline, vitamin B12, vitamin B2, and vitamin B5, while Brussels sprouts are higher in vitamin K, vitamin C, and fiber.
  • Brussels sprouts cover your daily need for vitamin K, 144% more than omelette.

Egg, whole, cooked, omelet and Brussels sprouts, raw types were used in this article.

Infographic

Omelette vs Brussels sprouts 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 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more CalciumCalcium +14.3%
Contains more ZincZinc +159.5%
Contains more PhosphorusPhosphorus +142%
Contains more SeleniumSelenium +1512.5%
Contains more MagnesiumMagnesium +109.1%
Contains more PotassiumPotassium +232.5%
Contains more CopperCopper +11.1%
Contains less SodiumSodium -83.9%
Contains more ManganeseManganese +1304.2%
~equal in Iron ~1.4mg

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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin AVitamin A +352.6%
Contains more Vitamin EVitamin E +46.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +328.9%
Contains more Vitamin B5Vitamin B5 +317.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1196.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +308.8%
Contains more Vitamin B3Vitamin B3 +1064.1%
Contains more Vitamin B6Vitamin B6 +53.1%
Contains more Vitamin KVitamin K +3833.3%
Contains more FolateFolate +56.4%

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
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more ProteinProtein +212.7%
Contains more FatsFats +3786.7%
Contains more CarbsCarbs +1298.4%
Contains more WaterWater +13%
Contains more OtherOther +37%

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
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains more Mono. FatMonounsaturated fat +20956.5%
Contains less Sat. FatSaturated fat -98.1%
Contains more Poly. FatPolyunsaturated fat +5541.6%

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
21% 37% 42%
Starch: 0 g
Sucrose: 0.46 g
Glucose: 0.81 g
Fructose: 0.93 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +161.3%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~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 Brussels sprouts
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Omelette Brussels sprouts DV% diff.
Polyunsaturated fat 2.712g 153g 1002%
Vitamin K 4.5µg 177µg 144%
Cholesterol 313mg 0mg 104%
Vitamin C 0mg 85mg 94%
Selenium 25.8µg 1.6µg 44%
Choline 247.6mg 19.1mg 42%
Vitamin B12 0.76µg 0µg 32%
Vitamin B2 0.386mg 0.09mg 23%
Vitamin B5 1.289mg 0.309mg 20%
Fats 11.66g 0.3g 17%
Saturated fat 3.319g 0.062g 15%
Fiber 0g 3.8g 15%
Vitamin A 172µg 38µg 15%
Phosphorus 167mg 69mg 14%
Protein 10.57g 3.38g 14%
Manganese 0.024mg 0.337mg 14%
Monounsaturated fat 4.843g 0.023g 12%
Vitamin D 69IU 0IU 9%
Vitamin B1 0.034mg 0.139mg 9%
Vitamin D 1.7µg 0µg 9%
Potassium 117mg 389mg 8%
Vitamin B6 0.143mg 0.219mg 6%
Folate 39µg 61µg 6%
Calories 154kcal 43kcal 6%
Sodium 155mg 25mg 6%
Zinc 1.09mg 0.42mg 6%
Vitamin B3 0.064mg 0.745mg 4%
Vitamin E 1.29mg 0.88mg 3%
Magnesium 11mg 23mg 3%
Carbs 0.64g 8.95g 3%
Fructose 0g 0.93g 1%
Copper 0.063mg 0.07mg 1%
Iron 1.48mg 1.4mg 1%
Calcium 48mg 42mg 1%
Net carbs 0.64g 5.15g N/A
Sugar 0.31g 2.2g N/A
Trans fat 0.709g 0g N/A
Tryptophan 0.14mg 0.037mg 0%
Threonine 0.467mg 0.12mg 0%
Isoleucine 0.565mg 0.132mg 0%
Leucine 0.913mg 0.152mg 0%
Lysine 0.767mg 0.154mg 0%
Methionine 0.319mg 0.032mg 0%
Phenylalanine 0.572mg 0.098mg 0%
Valine 0.722mg 0.155mg 0%
Histidine 0.26mg 0.076mg 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 Brussels sprouts
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
73%
Brussels sprouts
Minerals Daily Need Coverage Score
37%
Omelette
24%
Brussels sprouts

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 1.89g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 0)
Which food is lower in Cholesterol?
Brussels sprouts
Brussels sprouts is lower in Cholesterol (difference - 313mg)
Which food contains less Sodium?
Brussels sprouts
Brussels sprouts contains less Sodium (difference - 130mg)
Which food is lower in Saturated fat?
Brussels sprouts
Brussels sprouts is lower in Saturated fat (difference - 3.257g)
Which food is cheaper?
Brussels sprouts
Brussels sprouts is cheaper (difference - $0.6)
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.
Which food is richer in vitamins?
?
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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.