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Omelette vs. Club sandwich — In-Depth Nutrition Comparison

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Differences between omelette and club sandwich

  • Omelette is higher in choline, vitamin B2, vitamin B12, vitamin D, and vitamin B5; however, club sandwich is richer in vitamin B3, vitamin B6, and vitamin B1.
  • Omelette's daily need coverage for cholesterol is 89% higher.
  • Omelette has 14 times more vitamin D than club sandwich. While omelette has 69IU of vitamin D, club sandwich has only 5IU.
  • Club sandwich has less cholesterol.

The food types used in this comparison are Egg, whole, cooked, omelet and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Omelette vs Club sandwich 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains less SodiumSodium -75.4%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +190.9%
Contains more CalciumCalcium +97.9%
Contains more PotassiumPotassium +93.2%
Contains more CopperCopper +41.3%
Contains more ZincZinc +22.9%
Contains more PhosphorusPhosphorus +28.7%
~equal in Iron ~1.37mg
~equal in Selenium ~24.8µg

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin AVitamin A +391.4%
Contains more Vitamin EVitamin E +111.5%
Contains more Vitamin DVitamin D +1600%
Contains more Vitamin B2Vitamin B2 +107.5%
Contains more Vitamin B5Vitamin B5 +56.1%
Contains more Vitamin B12Vitamin B12 +61.7%
Contains more FolateFolate +25.8%
Contains more CholineCholine +418%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +405.9%
Contains more Vitamin B3Vitamin B3 +8610.9%
Contains more Vitamin B6Vitamin B6 +107%
Contains more Vitamin KVitamin K +93.3%

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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more FatsFats +44.8%
Contains more WaterWater +45%
Contains more ProteinProtein +62.6%
Contains more CarbsCarbs +3004.7%
Contains more OtherOther +137%

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains more Mono. FatMonounsaturated fat +64.2%
Contains more Poly. FatPolyunsaturated fat +44.3%
~equal in Saturated fat ~3.109g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Club sandwich DV% diff.
Cholesterol 313mg 46mg 89%
Choline 247.6mg 47.8mg 36%
Vitamin B3 0.064mg 5.575mg 34%
Sodium 155mg 630mg 21%
Vitamin B2 0.386mg 0.186mg 15%
Vitamin A 172µg 35µg 15%
Protein 10.57g 17.19g 13%
Vitamin B6 0.143mg 0.296mg 12%
Vitamin B12 0.76µg 0.47µg 12%
Vitamin B1 0.034mg 0.172mg 12%
Vitamin B5 1.289mg 0.826mg 9%
Vitamin D 1.7µg 0.1µg 8%
Vitamin D 69IU 5IU 8%
Phosphorus 167mg 215mg 7%
Carbs 0.64g 19.87g 6%
Polyunsaturated fat 2.712g 1.88g 6%
Fats 11.66g 8.05g 6%
Monounsaturated fat 4.843g 2.949g 5%
Calcium 48mg 95mg 5%
Magnesium 11mg 32mg 5%
Fiber 0g 1.2g 5%
Vitamin C 0mg 4.4mg 5%
Vitamin E 1.29mg 0.61mg 5%
Vitamin K 4.5µg 8.7µg 4%
Calories 154kcal 220kcal 3%
Copper 0.063mg 0.089mg 3%
Potassium 117mg 226mg 3%
Selenium 25.8µg 24.8µg 2%
Zinc 1.09mg 1.34mg 2%
Folate 39µg 31µg 2%
Manganese 0.024mg 1%
Iron 1.48mg 1.37mg 1%
Saturated fat 3.319g 3.109g 1%
Net carbs 0.64g 18.67g N/A
Sugar 0.31g 4.68g N/A
Trans fat 0.709g 0.071g 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 - EPA 0g 0.004g N/A
Omega-3 - DHA 0.049g 0.007g N/A
Omega-3 - DPA 0.006g 0.004g 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 Club sandwich
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
37%
Club sandwich
Minerals Daily Need Coverage Score
37%
Omelette
50%
Club sandwich

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 4.37g)
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 475mg)
Which food is lower in Cholesterol?
Club sandwich
Club sandwich is lower in Cholesterol (difference - 267mg)
Which food is lower in Saturated fat?
Club sandwich
Club sandwich is lower in Saturated fat (difference - 0.21g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $1)
Which food is richer in minerals?
Club sandwich
Club sandwich is relatively richer in minerals
Which food is richer in vitamins?
?
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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.