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.
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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 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.
| 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
| 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
| 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.
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
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 | 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%
731%
Minerals Daily Need Coverage Score
37%
38%
Comparison summary
Which food is cheaper?
Omelette is cheaper (difference - $0.3)
Which food is lower in Cholesterol?
Cod is lower in Cholesterol (difference - 270mg)
Which food is lower in Sugar?
Cod is lower in Sugar (difference - 0.31g)
Which food contains less Sodium?
Cod contains less Sodium (difference - 101mg)
Which food is lower in Saturated fat?
Cod is lower in Saturated fat (difference - 3.188g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in minerals?
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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.
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.