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Omelette vs. Romano cheese — In-Depth Nutrition Comparison

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How are omelette and romano cheese different?

  • Omelette is richer in choline, selenium, and vitamin B5, while romano cheese is higher in calcium, phosphorus, vitamin B12, and zinc.
  • Romano cheese covers your daily need for calcium, 102% more than omelette.
  • Omelette contains 16 times more choline than romano cheese. Omelette contains 247.6mg of choline, while romano cheese contains 15.4mg.
  • Romano cheese is lower in cholesterol.
  • Romano cheese has a higher glycemic index (27) than omelette (0).

Egg, whole, cooked, omelet and Cheese, romano types were used in this article.

Infographic

Omelette vs Romano cheese 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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more PotassiumPotassium +36%
Contains more IronIron +92.2%
Contains more CopperCopper +110%
Contains less SodiumSodium -89.2%
Contains more ManganeseManganese +20%
Contains more SeleniumSelenium +77.9%
Contains more MagnesiumMagnesium +272.7%
Contains more CalciumCalcium +2116.7%
Contains more ZincZinc +136.7%
Contains more PhosphorusPhosphorus +355.1%

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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin AVitamin A +79.2%
Contains more Vitamin EVitamin E +460.9%
Contains more Vitamin DVitamin D +240%
Contains more Vitamin B5Vitamin B5 +204%
Contains more Vitamin B6Vitamin B6 +68.2%
Contains more Vitamin KVitamin K +104.5%
Contains more FolateFolate +457.1%
Contains more CholineCholine +1507.8%
Contains more Vitamin B3Vitamin B3 +20.3%
Contains more Vitamin B12Vitamin B12 +47.4%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.037mg
~equal in Vitamin B2 ~0.37mg

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
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more WaterWater +146.3%
Contains more ProteinProtein +200.9%
Contains more FatsFats +131%
Contains more CarbsCarbs +467.2%
Contains more OtherOther +572%

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
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -80.6%
Contains more Poly. FatPolyunsaturated fat +357.3%
Contains more Mono. FatMonounsaturated fat +61.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Romano cheese DV% diff.
Calcium 48mg 1064mg 102%
Phosphorus 167mg 760mg 85%
Cholesterol 313mg 104mg 70%
Saturated fat 3.319g 17.115g 63%
Sodium 155mg 1433mg 56%
Choline 247.6mg 15.4mg 42%
Protein 10.57g 31.8g 42%
Fats 11.66g 26.94g 24%
Selenium 25.8µg 14.5µg 21%
Vitamin B5 1.289mg 0.424mg 17%
Vitamin B12 0.76µg 1.12µg 15%
Zinc 1.09mg 2.58mg 14%
Polyunsaturated fat 2.712g 0.593g 14%
Calories 154kcal 387kcal 12%
Iron 1.48mg 0.77mg 9%
Vitamin A 172µg 96µg 8%
Folate 39µg 7µg 8%
Magnesium 11mg 41mg 7%
Monounsaturated fat 4.843g 7.838g 7%
Vitamin E 1.29mg 0.23mg 7%
Vitamin D 1.7µg 0.5µg 6%
Vitamin D 69IU 20IU 6%
Vitamin B6 0.143mg 0.085mg 4%
Copper 0.063mg 0.03mg 4%
Vitamin K 4.5µg 2.2µg 2%
Vitamin B2 0.386mg 0.37mg 1%
Carbs 0.64g 3.63g 1%
Potassium 117mg 86mg 1%
Net carbs 0.64g 3.63g N/A
Sugar 0.31g 0.73g N/A
Manganese 0.024mg 0.02mg 0%
Vitamin B1 0.034mg 0.037mg 0%
Vitamin B3 0.064mg 0.077mg 0%
Trans fat 0.709g N/A
Tryptophan 0.14mg 0.429mg 0%
Threonine 0.467mg 1.171mg 0%
Isoleucine 0.565mg 1.685mg 0%
Leucine 0.913mg 3.071mg 0%
Lysine 0.767mg 2.941mg 0%
Methionine 0.319mg 0.852mg 0%
Phenylalanine 0.572mg 1.71mg 0%
Valine 0.722mg 2.183mg 0%
Histidine 0.26mg 1.231mg 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 Romano cheese
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
26%
Romano cheese
Minerals Daily Need Coverage Score
37%
Omelette
106%
Romano cheese

Comparison summary

Which food is lower in Cholesterol?
Romano cheese
Romano cheese is lower in Cholesterol (difference - 209mg)
Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 1278mg)
Which food is lower in Saturated fat?
Omelette
Omelette is lower in Saturated fat (difference - 13.796g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 27)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $3.6)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.