Omelette vs. Chicken meat — In-Depth Nutrition Comparison

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How are omelette and chicken meat different?

Omelette is higher in choline, vitamin B12, vitamin B2, vitamin D, vitamin A, and folate; however, chicken meat is richer in vitamin B3, vitamin B6, and zinc.
Daily need coverage for cholesterol for omelette is 75% higher.
Omelette contains 35 times more vitamin D than chicken meat. While omelette contains 69IU of vitamin D, chicken meat contains only 2IU.
Chicken meat has less cholesterol.

Egg, whole, cooked, omelet and Chicken, broilers or fryers, meat, and skin, cooked, roasted are the varieties used in this article.

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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.

Omelette

Chicken meat

Contains more CalciumCalcium	+220%
Contains more IronIron	+17.5%
Contains more ManganeseManganese	+20%

Contains more MagnesiumMagnesium	+109.1%
Contains more PotassiumPotassium	+90.6%
Contains more ZincZinc	+78%
Contains less SodiumSodium	-47.1%

~equal in Copper ~0.066mg

~equal in Phosphorus ~182mg

~equal in Selenium ~23.9µg

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.

Omelette

Chicken meat

Contains more Vitamin AVitamin A	+258.3%
Contains more Vitamin EVitamin E	+377.8%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+129.8%
Contains more Vitamin B5Vitamin B5	+25.1%
Contains more Vitamin B12Vitamin B12	+153.3%
Contains more Vitamin KVitamin K	+87.5%
Contains more FolateFolate	+680%
Contains more CholineCholine	+275.7%

Contains more Vitamin B1Vitamin B1	+85.3%
Contains more Vitamin B3Vitamin B3	+13160.9%
Contains more Vitamin B6Vitamin B6	+179.7%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Cholesterol	313mg	88mg	75%
Vitamin B3	0.064mg	8.487mg	53%
Choline	247.6mg	65.9mg	33%
Protein	10.57g	27.3g	33%
Vitamin B6	0.143mg	0.4mg	20%
Vitamin B12	0.76µg	0.3µg	19%
Vitamin B2	0.386mg	0.168mg	17%
Vitamin A	172µg	48µg	14%
Folate	39µg	5µg	9%
Vitamin D	1.7µg	0µg	9%
Vitamin D	69IU	2IU	8%
Zinc	1.09mg	1.94mg	8%
Vitamin E	1.29mg	0.27mg	7%
Vitamin B5	1.289mg	1.03mg	5%
Calories	154kcal	239kcal	4%
Sodium	155mg	82mg	3%
Magnesium	11mg	23mg	3%
Fats	11.66g	13.6g	3%
Selenium	25.8µg	23.9µg	3%
Iron	1.48mg	1.26mg	3%
Potassium	117mg	223mg	3%
Calcium	48mg	15mg	3%
Polyunsaturated fat	2.712g	2.97g	2%
Phosphorus	167mg	182mg	2%
Vitamin K	4.5µg	2.4µg	2%
Saturated fat	3.319g	3.79g	2%
Vitamin B1	0.034mg	0.063mg	2%
Monounsaturated fat	4.843g	5.34g	1%
Carbs	0.64g	0g	0%
Net carbs	0.64g	0g	N/A
Sugar	0.31g	0g	N/A
Copper	0.063mg	0.066mg	0%
Manganese	0.024mg	0.02mg	0%
Trans fat	0.709g		N/A
Tryptophan	0.14mg	0.305mg	0%
Threonine	0.467mg	1.128mg	0%
Isoleucine	0.565mg	1.362mg	0%
Leucine	0.913mg	1.986mg	0%
Lysine	0.767mg	2.223mg	0%
Methionine	0.319mg	0.726mg	0%
Phenylalanine	0.572mg	1.061mg	0%
Valine	0.722mg	1.325mg	0%
Histidine	0.26mg	0.802mg	0%
Omega-3 - EPA	0g	0.01g	N/A
Omega-3 - DHA	0.049g	0.04g	N/A
Omega-3 - DPA	0.006g	0.02g	N/A
Omega-6 - Eicosadienoic acid	0.015g		N/A