Omelette vs. Cheese sandwich — In-Depth Nutrition Comparison
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Summary of differences between omelette and cheese sandwich
- Omelette has more vitamin B12 and vitamin B5, while cheese sandwich has more manganese, phosphorus, vitamin B1, vitamin B3, calcium, and iron.
- Omelette covers your daily need for cholesterol, 102% more than cheese sandwich.
- Omelette contains 6 times more vitamin B12 than cheese sandwich. While omelette contains 0.76µg of vitamin B12, cheese sandwich contains only 0.12µg.
- The amount of cholesterol in cheese sandwich is lower.
- Omelette has a lower glycemic index. The glycemic index of omelette is 0, while the glycemic index of cheese sandwich is 54.
These are the specific foods used in this comparison Egg, whole, cooked, omelet and Crackers, wheat, sandwich, with cheese filling.
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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.
| Contains more ZincZinc | +25.3% |
| Contains less SodiumSodium | -81.5% |
| Contains more MagnesiumMagnesium | +390.9% |
| Contains more CalciumCalcium | +325% |
| Contains more PotassiumPotassium | +161.5% |
| Contains more IronIron | +77% |
| Contains more CopperCopper | +154% |
| Contains more PhosphorusPhosphorus | +128.7% |
| Contains more ManganeseManganese | +4412.5% |
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 AVitamin A | +719% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +107.2% |
| Contains more Vitamin B12Vitamin B12 | +533.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +952.9% |
| Contains more Vitamin B2Vitamin B2 | +10.6% |
| Contains more Vitamin B3Vitamin B3 | +4876.6% |
| Contains more Vitamin B6Vitamin B6 | +82.5% |
| Contains more FolateFolate | +64.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.57 g
Fats:
11.66 g
Carbs:
0.64 g
Water:
76.13 g
Other:
1 g
Protein:
9.8 g
Fats:
25 g
Carbs:
58.2 g
Water:
3.2 g
Other:
3.8 g
| Contains more WaterWater | +2279.1% |
| Contains more FatsFats | +114.4% |
| Contains more CarbsCarbs | +8993.8% |
| Contains more OtherOther | +280% |
~equal in
Protein
~9.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.319 g
Monounsaturated fat:
Mono. Fat
4.843 g
Polyunsaturated fat:
Poly. Fat
2.712 g
Saturated fat:
Sat. Fat
4.129 g
Monounsaturated fat:
Mono. Fat
10.351 g
Polyunsaturated fat:
Poly. Fat
9.166 g
| Contains less Sat. FatSaturated fat | -19.6% |
| Contains more Mono. FatMonounsaturated fat | +113.7% |
| Contains more Poly. FatPolyunsaturated fat | +238% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Cholesterol | 313mg | 7mg | 102% |
| Manganese | 0.024mg | 1.083mg | 46% |
| Choline | 247.6mg | 45% | |
| Polyunsaturated fat | 2.712g | 9.166g | 43% |
| Phosphorus | 167mg | 382mg | 31% |
| Sodium | 155mg | 839mg | 30% |
| Vitamin B12 | 0.76µg | 0.12µg | 27% |
| Vitamin B1 | 0.034mg | 0.358mg | 27% |
| Fats | 11.66g | 25g | 21% |
| Vitamin B3 | 0.064mg | 3.185mg | 20% |
| Carbs | 0.64g | 58.2g | 19% |
| Calories | 154kcal | 497kcal | 17% |
| Vitamin A | 172µg | 21µg | 17% |
| Calcium | 48mg | 204mg | 16% |
| Iron | 1.48mg | 2.62mg | 14% |
| Monounsaturated fat | 4.843g | 10.351g | 14% |
| Vitamin B5 | 1.289mg | 0.622mg | 13% |
| Fiber | 0g | 3.1g | 12% |
| Copper | 0.063mg | 0.16mg | 11% |
| Magnesium | 11mg | 54mg | 10% |
| Vitamin E | 1.29mg | 9% | |
| Vitamin D | 1.7µg | 9% | |
| Vitamin D | 69IU | 9% | |
| Vitamin B6 | 0.143mg | 0.261mg | 9% |
| Folate | 39µg | 64µg | 6% |
| Potassium | 117mg | 306mg | 6% |
| Saturated fat | 3.319g | 4.129g | 4% |
| Vitamin K | 4.5µg | 4% | |
| Vitamin B2 | 0.386mg | 0.427mg | 3% |
| Selenium | 25.8µg | 24.3µg | 3% |
| Protein | 10.57g | 9.8g | 2% |
| Zinc | 1.09mg | 0.87mg | 2% |
| Vitamin C | 0mg | 1.5mg | 2% |
| Net carbs | 0.64g | 55.1g | N/A |
| Sugar | 0.31g | N/A | |
| Trans fat | 0.709g | N/A | |
| Tryptophan | 0.14mg | 0.13mg | 0% |
| Threonine | 0.467mg | 0.298mg | 0% |
| Isoleucine | 0.565mg | 0.383mg | 0% |
| Leucine | 0.913mg | 0.698mg | 0% |
| Lysine | 0.767mg | 0.344mg | 0% |
| Methionine | 0.319mg | 0.167mg | 0% |
| Phenylalanine | 0.572mg | 0.472mg | 0% |
| Valine | 0.722mg | 0.438mg | 0% |
| Histidine | 0.26mg | 0.219mg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
37%
85%
Comparison summary
Which food contains less Sodium?
Omelette contains less Sodium (difference - 684mg)
Which food is lower in Saturated fat?
Omelette is lower in Saturated fat (difference - 0.81g)
Which food is lower in glycemic index?
Omelette is lower in glycemic index (difference - 54)
Which food is lower in Cholesterol?
Cheese sandwich is lower in Cholesterol (difference - 306mg)
Which food is lower in Sugar?
Cheese sandwich is lower in Sugar (difference - 0.31g)
Which food is cheaper?
Cheese sandwich is cheaper (difference - $1)
Which food is richer in minerals?
Cheese sandwich is relatively richer in minerals
Which food is richer in vitamins?
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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.