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Omelette vs. Butter cookie — In-Depth Nutrition Comparison

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A recap on differences between omelette and butter cookie

  • Omelette has more choline, selenium, vitamin B12, vitamin B5, and phosphorus; however, butter cookie is higher in vitamin B1, vitamin B3, and copper.
  • Omelette covers your daily cholesterol needs 65% more than butter cookie.
  • Butter cookie contains 38 times less choline than omelette. Omelette contains 247.6mg of choline, while butter cookie contains 6.5mg.
  • Butter cookie has less cholesterol.
  • The glycemic index of butter cookie is higher.

Food varieties used in this article are Egg, whole, cooked, omelet and Cookies, butter, commercially prepared, enriched.

Infographic

Omelette vs Butter cookie 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 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
Contains more CalciumCalcium +65.5%
Contains more ZincZinc +186.8%
Contains more PhosphorusPhosphorus +63.7%
Contains less SodiumSodium -45%
Contains more SeleniumSelenium +207.1%
Contains more IronIron +50%
Contains more CopperCopper +217.5%
Contains more ManganeseManganese +608.3%
~equal in Magnesium ~12mg
~equal in Potassium ~111mg

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% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
Contains more Vitamin EVitamin E +122.4%
Contains more Vitamin DVitamin D +325%
Contains more Vitamin B2Vitamin B2 +15.2%
Contains more Vitamin B5Vitamin B5 +164.1%
Contains more Vitamin B6Vitamin B6 +297.2%
Contains more Vitamin B12Vitamin B12 +111.1%
Contains more Vitamin KVitamin K +164.7%
Contains more CholineCholine +3709.2%
Contains more Vitamin B1Vitamin B1 +988.2%
Contains more Vitamin B3Vitamin B3 +4884.4%
Contains more FolateFolate +94.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~165µg

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% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 g
Contains more ProteinProtein +73.3%
Contains more WaterWater +1555%
Contains more FatsFats +61.2%
Contains more CarbsCarbs +10665.6%
Contains more OtherOther +60%

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
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 g
Contains less Sat. FatSaturated fat -70%
Contains more Poly. FatPolyunsaturated fat +176.2%
Contains more Mono. FatMonounsaturated fat +14%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Omelette Butter cookie
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Omelette Butter cookie DV% diff.
Cholesterol 313mg 117mg 65%
Choline 247.6mg 6.5mg 44%
Saturated fat 3.319g 11.051g 35%
Selenium 25.8µg 8.4µg 32%
Vitamin B1 0.034mg 0.37mg 28%
Carbs 0.64g 68.9g 23%
Vitamin B3 0.064mg 3.19mg 20%
Vitamin B12 0.76µg 0.36µg 17%
Vitamin B5 1.289mg 0.488mg 16%
Calories 154kcal 467kcal 16%
Copper 0.063mg 0.2mg 15%
Polyunsaturated fat 2.712g 0.982g 12%
Fats 11.66g 18.8g 11%
Iron 1.48mg 2.22mg 9%
Protein 10.57g 6.1g 9%
Folate 39µg 76µg 9%
Phosphorus 167mg 102mg 9%
Vitamin B6 0.143mg 0.036mg 8%
Vitamin D 69IU 16IU 7%
Vitamin D 1.7µg 0.4µg 7%
Sodium 155mg 282mg 6%
Zinc 1.09mg 0.38mg 6%
Manganese 0.024mg 0.17mg 6%
Vitamin E 1.29mg 0.58mg 5%
Vitamin B2 0.386mg 0.335mg 4%
Fiber 0g 0.8g 3%
Calcium 48mg 29mg 2%
Vitamin K 4.5µg 1.7µg 2%
Monounsaturated fat 4.843g 5.522g 2%
Vitamin A 172µg 165µg 1%
Net carbs 0.64g 68.1g N/A
Magnesium 11mg 12mg 0%
Potassium 117mg 111mg 0%
Sugar 0.31g 20.24g N/A
Trans fat 0.709g N/A
Tryptophan 0.14mg 0.084mg 0%
Threonine 0.467mg 0.215mg 0%
Isoleucine 0.565mg 0.277mg 0%
Leucine 0.913mg 0.471mg 0%
Lysine 0.767mg 0.308mg 0%
Methionine 0.319mg 0.131mg 0%
Phenylalanine 0.572mg 0.299mg 0%
Valine 0.722mg 0.315mg 0%
Histidine 0.26mg 0.136mg 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0.049g 0.007g 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 Butter cookie
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
35%
Butter cookie
Minerals Daily Need Coverage Score
37%
Omelette
34%
Butter cookie

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 19.93g)
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 127mg)
Which food is lower in Saturated fat?
Omelette
Omelette is lower in Saturated fat (difference - 7.732g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 55)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Butter cookie
Butter cookie is lower in Cholesterol (difference - 196mg)
Which food is cheaper?
Butter cookie
Butter cookie is cheaper (difference - $1)
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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.