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Omelette vs. Clementine — In-Depth Nutrition Comparison

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Summary of differences between omelette and clementine

  • Omelette has more selenium, choline, vitamin B2, vitamin B5, phosphorus, iron, vitamin D, zinc, and vitamin E, while clementine has more vitamin C.
  • Clementine covers your daily need for vitamin C, 54% more than omelette.
  • Omelette has a lower glycemic index. The glycemic index of omelette is 0, while the glycemic index of clementine is 47.

These are the specific foods used in this comparison Egg, whole, cooked, omelet and Clementines, raw.

Infographic

Omelette vs Clementine 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.
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 7.1% 9% 16% 5.3% 14% 1.6% 9% 0.13% 3% 0.55%
Contains more CalciumCalcium +60%
Contains more IronIron +957.1%
Contains more CopperCopper +46.5%
Contains more ZincZinc +1716.7%
Contains more PhosphorusPhosphorus +695.2%
Contains more SeleniumSelenium +25700%
Contains more PotassiumPotassium +51.3%
Contains less SodiumSodium -99.4%
~equal in Magnesium ~10mg
~equal in Manganese ~0.023mg

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 163% 0% 4% 0% 22% 6.9% 12% 9.1% 17% 0% 0% 18% 7.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +545%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1186.7%
Contains more Vitamin B5Vitamin B5 +753.6%
Contains more Vitamin B6Vitamin B6 +90.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +62.5%
Contains more CholineCholine +1668.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +152.9%
Contains more Vitamin B3Vitamin B3 +893.8%

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
12% 87%
Protein: 0.85 g
Fats: 0.15 g
Carbs: 12.02 g
Water: 86.58 g
Other: 0.4 g
Contains more ProteinProtein +1143.5%
Contains more FatsFats +7673.3%
Contains more OtherOther +150%
Contains more CarbsCarbs +1778.1%
Contains more WaterWater +13.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
65% 17% 18%
Starch: 0 g
Sucrose: 5.96 g
Glucose: 1.59 g
Fructose: 1.64 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +412.9%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Clementine DV% diff.
Cholesterol 313mg 104%
Vitamin C 0mg 48.8mg 54%
Selenium 25.8µg 0.1µg 47%
Choline 247.6mg 14mg 42%
Vitamin B12 0.76µg 32%
Vitamin B2 0.386mg 0.03mg 27%
Vitamin B5 1.289mg 0.151mg 23%
Phosphorus 167mg 21mg 21%
Vitamin A 172µg 19%
Protein 10.57g 0.85g 19%
Fats 11.66g 0.15g 18%
Polyunsaturated fat 2.712g 18%
Iron 1.48mg 0.14mg 17%
Saturated fat 3.319g 15%
Monounsaturated fat 4.843g 12%
Vitamin D 69IU 0IU 9%
Zinc 1.09mg 0.06mg 9%
Vitamin D 1.7µg 0µg 9%
Fiber 0g 1.7g 7%
Sodium 155mg 1mg 7%
Vitamin E 1.29mg 0.2mg 7%
Vitamin B6 0.143mg 0.075mg 5%
Calories 154kcal 47kcal 5%
Vitamin B1 0.034mg 0.086mg 4%
Vitamin B3 0.064mg 0.636mg 4%
Vitamin K 4.5µg 0µg 4%
Folate 39µg 24µg 4%
Carbs 0.64g 12.02g 4%
Fructose 0g 1.64g 2%
Copper 0.063mg 0.043mg 2%
Potassium 117mg 177mg 2%
Calcium 48mg 30mg 2%
Net carbs 0.64g 10.32g N/A
Magnesium 11mg 10mg 0%
Sugar 0.31g 9.18g N/A
Manganese 0.024mg 0.023mg 0%
Trans fat 0.709g 0g N/A
Tryptophan 0.14mg 0%
Threonine 0.467mg 0%
Isoleucine 0.565mg 0%
Leucine 0.913mg 0%
Lysine 0.767mg 0%
Methionine 0.319mg 0%
Phenylalanine 0.572mg 0%
Valine 0.722mg 0%
Histidine 0.26mg 0%
Omega-3 - DHA 0.049g N/A
Omega-3 - DPA 0.006g 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 Clementine
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
20%
Clementine
Minerals Daily Need Coverage Score
37%
Omelette
7%
Clementine

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 8.87g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Omelette
Omelette is relatively richer in minerals
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Clementine
Clementine is lower in Cholesterol (difference - 313mg)
Which food contains less Sodium?
Clementine
Clementine contains less Sodium (difference - 154mg)
Which food is lower in Saturated fat?
Clementine
Clementine is lower in Saturated fat (difference - 3.319g)
Which food is cheaper?
Clementine
Clementine is cheaper (difference - $1)

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. Clementine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168195/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.