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.
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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 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% |
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 | +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
Protein:
10.57 g
Fats:
11.66 g
Carbs:
0.64 g
Water:
76.13 g
Other:
1 g
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
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
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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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 | 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?
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%
37%
Minerals Daily Need Coverage Score
37%
50%
Comparison summary
Which food is lower in Sugar?
Omelette is lower in Sugar (difference - 4.37g)
Which food contains less Sodium?
Omelette contains less Sodium (difference - 475mg)
Which food is lower in Cholesterol?
Club sandwich is lower in Cholesterol (difference - 267mg)
Which food is lower in Saturated fat?
Club sandwich is lower in Saturated fat (difference - 0.21g)
Which food is lower in glycemic index?
Club sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Club sandwich is cheaper (difference - $1)
Which food is richer in minerals?
Club 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.