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  6. Omelette vs. Cocoa solids

Omelette vs. Cocoa solids — In-Depth Nutrition Comparison

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A recap on differences between omelette and cocoa solids

  • Omelette has more choline; however, cocoa solids are higher in copper, manganese, iron, fiber, magnesium, phosphorus, zinc, and potassium.
  • Cocoa solids cover your daily copper needs 414% more than omelette.
  • The glycemic index of cocoa solids is higher.

Food varieties used in this article are Egg, whole, cooked, omelet and Cocoa, dry powder, unsweetened.

Infographic

Omelette vs Cocoa solids 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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains more SeleniumSelenium +80.4%
Contains more MagnesiumMagnesium +4436.4%
Contains more CalciumCalcium +166.7%
Contains more PotassiumPotassium +1202.6%
Contains more IronIron +836.5%
Contains more CopperCopper +5912.7%
Contains more ZincZinc +524.8%
Contains more PhosphorusPhosphorus +339.5%
Contains less SodiumSodium -86.5%
Contains more ManganeseManganese +15887.5%

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.
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 0% 0% 2% 0% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1190%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +60.2%
Contains more Vitamin B5Vitamin B5 +407.5%
Contains more Vitamin B6Vitamin B6 +21.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +80%
Contains more FolateFolate +21.9%
Contains more CholineCholine +1963.3%
Contains more Vitamin B1Vitamin B1 +129.4%
Contains more Vitamin B3Vitamin B3 +3314.1%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Omelette Cocoa solids DV% diff.
Copper 0.063mg 3.788mg 414%
Manganese 0.024mg 3.837mg 166%
Iron 1.48mg 13.86mg 155%
Fiber 0g 37g 148%
Magnesium 11mg 499mg 116%
Cholesterol 313mg 0mg 104%
Phosphorus 167mg 734mg 81%
Caffeine 0mg 230mg 58%
Zinc 1.09mg 6.81mg 52%
Choline 247.6mg 12mg 43%
Potassium 117mg 1524mg 41%
Vitamin B12 0.76µg 0µg 32%
Saturated fat 3.319g 8.07g 22%
Selenium 25.8µg 14.3µg 21%
Vitamin B5 1.289mg 0.254mg 21%
Carbs 0.64g 57.9g 19%
Vitamin A 172µg 0µg 19%
Protein 10.57g 19.6g 18%
Polyunsaturated fat 2.712g 0.44g 15%
Vitamin B3 0.064mg 2.185mg 13%
Vitamin B2 0.386mg 0.241mg 11%
Vitamin D 1.7µg 0µg 9%
Vitamin D 69IU 0IU 9%
Calcium 48mg 128mg 8%
Vitamin E 1.29mg 0.1mg 8%
Sodium 155mg 21mg 6%
Calories 154kcal 228kcal 4%
Vitamin B1 0.034mg 0.078mg 4%
Fats 11.66g 13.7g 3%
Vitamin B6 0.143mg 0.118mg 2%
Folate 39µg 32µg 2%
Vitamin K 4.5µg 2.5µg 2%
Monounsaturated fat 4.843g 4.57g 1%
Net carbs 0.64g 20.9g N/A
Sugar 0.31g 1.75g N/A
Trans fat 0.709g N/A
Tryptophan 0.14mg 0.293mg 0%
Threonine 0.467mg 0.776mg 0%
Isoleucine 0.565mg 0.76mg 0%
Leucine 0.913mg 1.189mg 0%
Lysine 0.767mg 0.983mg 0%
Methionine 0.319mg 0.202mg 0%
Phenylalanine 0.572mg 0.941mg 0%
Valine 0.722mg 1.177mg 0%
Histidine 0.26mg 0.339mg 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

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
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more WaterWater +2437.7%
Contains more ProteinProtein +85.4%
Contains more FatsFats +17.5%
Contains more CarbsCarbs +8946.9%
Contains more OtherOther +480%

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
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -58.9%
Contains more Poly. FatPolyunsaturated fat +516.4%
~equal in Monounsaturated fat ~4.57g

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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. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.