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Omelette vs. Cheddar Cheese — In-Depth Nutrition Comparison

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How are Omelette and Cheddar Cheese different?

  • Omelette is higher in Choline, Vitamin B5, and Iron, however, Cheddar Cheese is richer in Calcium, Phosphorus, Zinc, and Vitamin A RAE.
  • Daily need coverage for Saturated Fat from Cheddar Cheese is 78% higher.
  • Omelette contains 15 times more Choline than Cheddar Cheese. While Omelette contains 247.6mg of Choline, Cheddar Cheese contains only 16.5mg.
  • Cheddar Cheese has less Cholesterol.

Egg, whole, cooked, omelet and Cheese, cheddar are the varieties used in this article.

Infographic

Omelette vs Cheddar Cheese 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.
Contains more Iron +957.1%
Contains more Potassium +53.9%
Contains less Sodium -76.3%
Contains more Copper +110%
Contains more Calcium +1379.2%
Contains more Magnesium +145.5%
Contains more Phosphorus +172.5%
Contains more Zinc +233.9%
Contains more Manganese +12.5%
Contains more Selenium +10.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Contains more Iron +957.1%
Contains more Potassium +53.9%
Contains less Sodium -76.3%
Contains more Copper +110%
Contains more Calcium +1379.2%
Contains more Magnesium +145.5%
Contains more Phosphorus +172.5%
Contains more Zinc +233.9%
Contains more Manganese +12.5%
Contains more Selenium +10.5%

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.
:
Contains more Vitamin E +81.7%
Contains more Vitamin D +183.3%
Contains more Vitamin B1 +17.2%
Contains more Vitamin B5 +214.4%
Contains more Vitamin B6 +116.7%
Contains more Folate +44.4%
Contains more Vitamin K +87.5%
Contains more Vitamin A +101.3%
Contains more Vitamin B2 +10.9%
Contains more Vitamin B12 +44.7%
Equal in Vitamin B3 - 0.059
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 26% 51% 0% 9% 90% 2% 78% 33% 30% 96% 12%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Contains more Vitamin E +81.7%
Contains more Vitamin D +183.3%
Contains more Vitamin B1 +17.2%
Contains more Vitamin B5 +214.4%
Contains more Vitamin B6 +116.7%
Contains more Folate +44.4%
Contains more Vitamin K +87.5%
Contains more Vitamin A +101.3%
Contains more Vitamin B2 +10.9%
Contains more Vitamin B12 +44.7%
Equal in Vitamin B3 - 0.059

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +105.6%
Contains more Protein +116.4%
Contains more Fats +185.7%
Contains more Carbs +382.8%
Contains more Other +271%
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more Water +105.6%
Contains more Protein +116.4%
Contains more Fats +185.7%
Contains more Carbs +382.8%
Contains more Other +271%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -82.4%
Contains more Polyunsaturated fat +90.9%
Contains more Monounsaturated Fat +90.9%
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Contains less Saturated Fat -82.4%
Contains more Polyunsaturated fat +90.9%
Contains more Monounsaturated Fat +90.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +19.2%
Contains more Lactose +∞%
Contains more Galactose +∞%
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Glucose +19.2%
Contains more Lactose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Cheddar Cheese Opinion
Net carbs 0.64g 3.09g Cheddar Cheese
Protein 10.57g 22.87g Cheddar Cheese
Fats 11.66g 33.31g Cheddar Cheese
Carbs 0.64g 3.09g Cheddar Cheese
Calories 154kcal 404kcal Cheddar Cheese
Sugar 0.31g 0.48g Omelette
Calcium 48mg 710mg Cheddar Cheese
Iron 1.48mg 0.14mg Omelette
Magnesium 11mg 27mg Cheddar Cheese
Phosphorus 167mg 455mg Cheddar Cheese
Potassium 117mg 76mg Omelette
Sodium 155mg 653mg Omelette
Zinc 1.09mg 3.64mg Cheddar Cheese
Copper 0.063mg 0.03mg Omelette
Manganese 0.024mg 0.027mg Cheddar Cheese
Selenium 25.8µg 28.5µg Cheddar Cheese
Vitamin A 617IU 1242IU Cheddar Cheese
Vitamin A RAE 172µg 330µg Cheddar Cheese
Vitamin E 1.29mg 0.71mg Omelette
Vitamin D 69IU 24IU Omelette
Vitamin D 1.7µg 0.6µg Omelette
Vitamin B1 0.034mg 0.029mg Omelette
Vitamin B2 0.386mg 0.428mg Cheddar Cheese
Vitamin B3 0.064mg 0.059mg Omelette
Vitamin B5 1.289mg 0.41mg Omelette
Vitamin B6 0.143mg 0.066mg Omelette
Folate 39µg 27µg Omelette
Vitamin B12 0.76µg 1.1µg Cheddar Cheese
Vitamin K 4.5µg 2.4µg Omelette
Tryptophan 0.14mg 0.547mg Cheddar Cheese
Threonine 0.467mg 1.044mg Cheddar Cheese
Isoleucine 0.565mg 1.206mg Cheddar Cheese
Leucine 0.913mg 1.939mg Cheddar Cheese
Lysine 0.767mg 1.025mg Cheddar Cheese
Methionine 0.319mg 0.547mg Cheddar Cheese
Phenylalanine 0.572mg 1.074mg Cheddar Cheese
Valine 0.722mg 1.404mg Cheddar Cheese
Histidine 0.26mg 0.547mg Cheddar Cheese
Cholesterol 313mg 99mg Cheddar Cheese
Trans Fat 0.709g 0.917g Omelette
Saturated Fat 3.319g 18.867g Omelette
Omega-3 - DHA 0.049g 0.001g Omelette
Omega-3 - EPA 0g 0.01g Cheddar Cheese
Omega-3 - DPA 0.006g 0.017g Cheddar Cheese
Monounsaturated Fat 4.843g 9.246g Cheddar Cheese
Polyunsaturated fat 2.712g 1.421g Omelette
Omega-6 - Eicosadienoic acid 0.015g 0.007g Omelette

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Cheddar Cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
38%
Omelette
35%
Cheddar Cheese
Minerals Daily Need Coverage Score
37%
Omelette
79%
Cheddar Cheese

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 0.17g)
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 498mg)
Which food is lower in Saturated Fat?
Omelette
Omelette is lower in Saturated Fat (difference - 15.548g)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $1)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Cheddar Cheese
Cheddar Cheese is lower in Cholesterol (difference - 214mg)
Which food is richer in minerals?
Cheddar Cheese
Cheddar Cheese is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Cheddar Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.