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Omelette vs. Cod — In-Depth Nutrition Comparison

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A recap on differences between omelette and cod

  • Omelette has more choline, vitamin B2, iron, and vitamin A; however, cod is higher in vitamin B5, selenium, vitamin B3, and potassium.
  • Cod covers your daily vitamin B5 needs 3034% more than omelette.
  • Cod contains 25 times less saturated fat than omelette. Omelette contains 3.319g of saturated fat, while cod contains 0.131g.

Food varieties used in this article are Egg, whole, cooked, omelet and Fish, cod, Atlantic, raw.

Infographic

Omelette vs Cod 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%
Cod
Cod
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more CalciumCalcium +200%
Contains more IronIron +289.5%
Contains more CopperCopper +125%
Contains more ZincZinc +142.2%
Contains more ManganeseManganese +60%
Contains more MagnesiumMagnesium +190.9%
Contains more PotassiumPotassium +253%
Contains more PhosphorusPhosphorus +21.6%
Contains less SodiumSodium -65.2%
Contains more SeleniumSelenium +28.3%

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%
Cod
Cod
6
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin EVitamin E +101.6%
Contains more Vitamin DVitamin D +88.9%
Contains more Vitamin B2Vitamin B2 +493.8%
Contains more Vitamin KVitamin K +4400%
Contains more FolateFolate +457.1%
Contains more CholineCholine +279.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +123.5%
Contains more Vitamin B3Vitamin B3 +3123.4%
Contains more Vitamin B5Vitamin B5 +11769.7%
Contains more Vitamin B6Vitamin B6 +71.3%
Contains more Vitamin B12Vitamin B12 +19.7%

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
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more FatsFats +1640.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +233.3%
Contains more ProteinProtein +68.5%
~equal in Water ~81.22g

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
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +5052.1%
Contains more Poly. FatPolyunsaturated fat +1074%
Contains less Sat. FatSaturated fat -96.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Cod DV% diff.
Vitamin B5 1.289mg 153mg 3034%
Cholesterol 313mg 43mg 90%
Choline 247.6mg 65.2mg 33%
Vitamin B2 0.386mg 0.065mg 25%
Vitamin A 172µg 12µg 18%
Fats 11.66g 0.67g 17%
Polyunsaturated fat 2.712g 0.231g 17%
Iron 1.48mg 0.38mg 14%
Protein 10.57g 17.81g 14%
Saturated fat 3.319g 0.131g 14%
Selenium 25.8µg 33.1µg 13%
Vitamin B3 0.064mg 2.063mg 12%
Monounsaturated fat 4.843g 0.094g 12%
Potassium 117mg 413mg 9%
Vitamin B6 0.143mg 0.245mg 8%
Folate 39µg 7µg 8%
Vitamin B12 0.76µg 0.91µg 6%
Zinc 1.09mg 0.45mg 6%
Phosphorus 167mg 203mg 5%
Magnesium 11mg 32mg 5%
Vitamin K 4.5µg 0.1µg 4%
Calories 154kcal 82kcal 4%
Vitamin B1 0.034mg 0.076mg 4%
Vitamin D 1.7µg 0.9µg 4%
Vitamin E 1.29mg 0.64mg 4%
Sodium 155mg 54mg 4%
Copper 0.063mg 0.028mg 4%
Vitamin D 69IU 36IU 4%
Calcium 48mg 16mg 3%
Vitamin C 0mg 1mg 1%
Carbs 0.64g 0g 0%
Net carbs 0.64g 0g N/A
Sugar 0.31g 0g N/A
Manganese 0.024mg 0.015mg 0%
Trans fat 0.709g N/A
Tryptophan 0.14mg 0.199mg 0%
Threonine 0.467mg 0.781mg 0%
Isoleucine 0.565mg 0.821mg 0%
Leucine 0.913mg 1.447mg 0%
Lysine 0.767mg 1.635mg 0%
Methionine 0.319mg 0.527mg 0%
Phenylalanine 0.572mg 0.695mg 0%
Valine 0.722mg 0.917mg 0%
Histidine 0.26mg 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0.049g 0.12g N/A
Omega-3 - DPA 0.006g 0.01g 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 Cod
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
731%
Cod
Minerals Daily Need Coverage Score
37%
Omelette
38%
Cod

Comparison summary

Which food is cheaper?
Omelette
Omelette is cheaper (difference - $0.3)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 270mg)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 0.31g)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 101mg)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 3.188g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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.
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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.