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  6. Omelette vs. Olive oil

Omelette vs. Olive oil — In-Depth Nutrition Comparison

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Summary of differences between Omelette and Olive oil

  • Omelette has more Selenium, Choline, Vitamin B12, Vitamin B2, Vitamin B5, and Phosphorus, while Olive oil has more Vitamin E , and Vitamin K.
  • Omelette covers your daily need of Cholesterol 104% more than Olive oil.
  • The amount of Cholesterol in Olive oil is lower.

These are the specific foods used in this comparison Egg, whole, cooked, omelet and Oil, olive, salad or cooking.

Infographic

Omelette vs Olive oil 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.
Omelette
Omelette
9
:
1
Olive oil
Olive oil
Contains more Calcium +4700%
Contains more Iron +164.3%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +11600%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -98.7%
Omelette
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Contains more Calcium +4700%
Contains more Iron +164.3%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +11600%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -98.7%

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.
Omelette
Omelette
9
:
2
Olive oil
Olive oil
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +1012.4%
Contains more Vitamin K +1237.8%
Omelette
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 26% 51% 0% 9% 90% 2% 78% 33% 30% 96% 12%
Olive oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +1012.4%
Contains more Vitamin K +1237.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Omelette
Omelette
4
:
1
Olive oil
Olive oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +757.6%
Omelette
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +757.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Omelette
Omelette
1
:
2
Olive oil
Olive oil
Contains less Saturated Fat -76%
Contains more Monounsaturated Fat +1406.5%
Contains more Polyunsaturated fat +288%
Omelette
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Contains less Saturated Fat -76%
Contains more Monounsaturated Fat +1406.5%
Contains more Polyunsaturated fat +288%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Olive oil Opinion
Net carbs 0.64g 0g Omelette
Protein 10.57g 0g Omelette
Fats 11.66g 100g Olive oil
Carbs 0.64g 0g Omelette
Calories 154kcal 884kcal Olive oil
Sugar 0.31g 0g Olive oil
Calcium 48mg 1mg Omelette
Iron 1.48mg 0.56mg Omelette
Magnesium 11mg 0mg Omelette
Phosphorus 167mg 0mg Omelette
Potassium 117mg 1mg Omelette
Sodium 155mg 2mg Olive oil
Zinc 1.09mg 0mg Omelette
Copper 0.063mg 0mg Omelette
Manganese 0.024mg 0mg Omelette
Selenium 25.8µg 0µg Omelette
Vitamin A 617IU 0IU Omelette
Vitamin A RAE 172µg 0µg Omelette
Vitamin E 1.29mg 14.35mg Olive oil
Vitamin D 69IU 0IU Omelette
Vitamin D 1.7µg 0µg Omelette
Vitamin B1 0.034mg 0mg Omelette
Vitamin B2 0.386mg 0mg Omelette
Vitamin B3 0.064mg 0mg Omelette
Vitamin B5 1.289mg 0mg Omelette
Vitamin B6 0.143mg 0mg Omelette
Folate 39µg 0µg Omelette
Vitamin B12 0.76µg 0µg Omelette
Vitamin K 4.5µg 60.2µg Olive oil
Tryptophan 0.14mg 0mg Omelette
Threonine 0.467mg 0mg Omelette
Isoleucine 0.565mg 0mg Omelette
Leucine 0.913mg 0mg Omelette
Lysine 0.767mg 0mg Omelette
Methionine 0.319mg 0mg Omelette
Phenylalanine 0.572mg 0mg Omelette
Valine 0.722mg 0mg Omelette
Histidine 0.26mg 0mg Omelette
Cholesterol 313mg 0mg Olive oil
Trans Fat 0.709g Olive oil
Saturated Fat 3.319g 13.808g Omelette
Omega-3 - DHA 0.049g 0g Omelette
Omega-3 - DPA 0.006g 0g Omelette
Monounsaturated Fat 4.843g 72.961g Olive oil
Polyunsaturated fat 2.712g 10.523g Olive oil
Omega-6 - Eicosadienoic acid 0.015g Omelette

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Olive oil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
38%
Omelette
36%
Olive oil
Minerals Daily Need Coverage Score
37%
Omelette
2%
Olive oil

Comparison summary

Which food is lower in Saturated Fat?
Omelette
Omelette is lower in Saturated Fat (difference - 10.489g)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $0.4)
Which food is richer in minerals?
Omelette
Omelette is relatively richer in minerals
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 0.31g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 153mg)
Which food is lower in Cholesterol?
Olive oil
Olive oil is lower in Cholesterol (difference - 313mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.